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Veni Vidi Vici

J5 CrossFit – CrossFit

Warm-up

Mobility

hamstring

low back

Sumo Deadlift (5 x 5 )

in 20 min build up 5 sets of 5 reps. rest 2 min in between each set.

Metcon (Time)

For time ( 12 min cap)

RX silver

100 double unders

15 front squat 115/75

15 push press 115/75

75 double unders

10 front squats

10 push press

50 double unders

5 front squats

5 push press

Inter bronze

100 singles

15 front squat 75/55

15 push press 75/55

75 singles

10 front squats

10 push press

50 singles

5 front squats

5 push press

RX+ gold

100 double unders

15 front squat 135 / 95

15 push press 135/95

75 double unders

10 front squats

10 push press

50 double unders

5 front squats

5 push press

BRO SESH “NON FUNCTIONAL FUN”

EMOM

min 1 12 bicep curls

min 2 12 delt raise

min 3 12 push ups

min 4 12 bent over rows

12 min

Weght Loss Warriors

20 min row

5 min bike

5 min run