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week 5 (of 8) day 1

J5 CrossFit – CrossFit

Warm-up

30 butterfly sit ups

30 sec each side pigeon stretch

20 walking lunges

20 push ups

Mobility

banded hamstring stretch 1 min each side

banded calf distraction 1 min each side

I: Back Squat

perform 4 sets of 3 reps of 3 sec pause back squat @ 70% of your 1 rep max

II : Metcon (Time)

FOR TIME

RX

row 50 /40 cal

50 back squat 95/65

50 double unders

50 sto 95/65

Intermediate

row 40/30

50 back squat 75/55

20 dubs

50 sto 75/55

RX +

50 cal

50 back squat 115/75

100 dubs

50 sto

15 min time cap

*bar is taken from the rig

Extra Credit

10 min EMOM

min 1 – 10 hollow rock

min 2- 6-8 strict pull up

AAB 5 sets of 20 cal sprints

Weght Loss Warriors

50 burpee

50 crunch