Week 1 day 1 “nan0 1”

J5 CrossFit – CrossFit

Warm-up

Mobility

wrist and ankle

I: Back Squat (4×3 @ 70% )

after light warm up

EMOM

min 1 – 40%x3

min 2 – 50%x3

min 3 – 70%x3

min 4 – 70%x3

min 5 – 70%x3

min 6 – 70%x3

II: Metcon (Time)

for time

21-18-15-12-9 front squats

10 – 8- 6 – 4 -2 hanstand push ups

RX+=

115/75

strict hspu

RX =

95/65

kipping 1 mat

Intermediate +

75/55

multible mats

or strict press 75/55

12 min time cap

Strength

seated strict dumbbell press 5×8

strict press 5×5

ghd sit up 50

Weght Loss Warriors

row 5min

then

25 crunch

25 flutter kick

25 contain climbers

25 sec side plank ea side