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week 4 day 5 ” power of love “

J5 CrossFit – CrossFit

Warm-up

Mobility

full body mobility

! : Sumo Deadlift (5 x 3 @ 70-75% )

use this different lift to really focus on your pull and glute work

II : Metcon (Time)

“Air Force wod”

For time

20 thruster

20 sdlhp

20 push jerk

20 ohs

20 front squat

EMOM

5 burpee for men

4 burpee for women

RX 95/65

Intermediate

75/55

3 burpees

RX +

115/75

5 burpees

15 min time cap

BRO SESH “NON FUNCTIONAL FUN”

3x 12 super set

bicep curl

tricep ext

4×10 super set

straight bar curl

box dip

max push up in 2 min

Weght Loss Warriors

bicep curl 3×10

tri ext 3 x 10

5 suicide

50 ghd sit ups