WEEK 1 of 3 (all the crossfits) ” lift off”

J5 CrossFit – CrossFit

Warm-up

dog pound warm up

Mobility

banded lat stretch

banded full body

Metcon (AMRAP – Reps)

crossfit lift off wod 1

15 min amrap

RX

25 pull ups

50 cal row

100 ohs 45/35

50 box jumps 24/20

25 pull ups

Int

25 jumping or ring row

40 cal row

80 ohs or back squat

40 step ups

25 jumping or ring row

rx- 250 reps = 1 round

int- 210 reps = 1 round

Extra Credit

bro shesh arms

emom 10

min 1- 20 bicep curls

min 2- 20 tricep push down

5 x 10 heavy russian k swing