J5 CrossFit – CrossFit
Warm-up
Mobility
shoulder
hip
Gymnastics
10 min of hand stand walking practice
( see progressions)
8 min of pull up practice
(see progressions)
box jump
3 sets 15 reps
Conditioning
Assault bike work
30 sec on 30 sec rest
5 cycles
sled push 5 sets
sprints
Weightlifting
week 2 day 2
push jerk
6 sets 3 reps 75%
bench press
5 sets 4 reps 75%
bent over bar row
5 x 10 slow tempo
Weght Loss Warriors
160 lunge steps no weight