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