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week 3 day 2 “boom boom crash”

J5 CrossFit – CrossFit

Warm-up

Mobility

lat stretch

shoulder stretch

hip stretch

Back Squat (4×[email protected] 75% )

build up to 75% of your 1rm and take 4 sets of for reps

no sleeve

no belt

no lifter if possible

Metcon (Time)

For time

RX

50 cal row

40 push press 115/75

30 box jump over 24/20

20 ctb pull up

Intermediate

40 cal row

40 push press 75/55

30 box jump overs

20 strict banded pull ups

RX +

50 cal row

40 push press 135/95

30 box jump over 30/24

20 ctb pull up

12 min time cap

cool down

XTRA CONDITIONING

heavy sled push

5 sets down and back

assault bike

30 sec on 30 rest 5 sets

Weght Loss Warriors

run 100m

20 jump squats

20 crunch

3 rounds