J5 CrossFit – CrossFit
Warm-up
3 rounds
row 150 m
10 wall ball
90/90 stretch 30 sec each side
Mobility
banded wrist stretch
squat stretch
I: Back Squat (BOX SQUATS )
5 sets of 3 reps @ 80 % of your 1 rep max back squat.
use a box that allows you to get to parallel and explode up while maintaining core stabilization.
II : Metcon (Time)
For time
20-15-10
Hang clean
Front Squat
RX- 115/75
Intermediate- 95/65
RX+ 135/95
10 min time cap
The GRIND
sled push
5 sets down n back
med weight
farmer carry –
5 sets down and back on turf
heavy
100 crunch
Weght Loss Warriors
10 situps
10 crunch
10 birddog
10 good mornings
10 jumping lunges
10 v ups
10 mountain climbers
10 around the worlds
10 around world other way
3 sled push