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Week 4 day 1 ” flux capacitor “

J5 CrossFit – CrossFit

Warm-up

Mobility

banded upper body work

I: Back Squat (5×2 reps @ 80%)

rest 1-2 min between sets

II: Metcon (AMRAP – Rounds and Reps)

10 min Amrap

Rx

6 power clean 185/125

12 wall ball 20/14

Intermediate

6 power clean 135/85

12 wall ball 14/10

RX +

6 power clean 205/145

12 wall ball 30/20

Gymnastics

5 x 10 sec hold L sit from palettes

5x 10 hollow rocks

hand stand push up (strict)

5x 8

Weght Loss Warriors

1 min 100 m run

1 min crunch

1 min 100m run

1 min crunch

rest 1 min

2 min plank hold

2min to run 200m

2 min jump rope