Week 2 of 3 (all of the crossfits) day 5

J5 CrossFit – CrossFit

Warm-up

Range of motion

then barbell warm up ( empty)

10 hang cleans then 10 sec hold in front squat

10 sec rest

10 front squats then 10 sec hold in front squat

10 sec rest

10 push jerk then 10 sec hold in front squat

Mobility

floss a body partthat needs it

lacross ball shoulder and glute

complex build up

2 hang cleans

+

2 front squats

+

2 jerks
14 min

Metcon (Time)

8 rounds for time

14 min time cap

Rx

8 SDLHP 95/65

8 front squat 95/65

8 push jerk 95/65

Int 75/55

RX+ 115/75

BRO SESH “NON FUNCTIONAL FUN”

mom 12 min

1-bicep- 10 curls

2- tricep – press 10 reps

3- 5 pull ups

4- 10 push ups