J5 CrossFit – CrossFit
Warm-up
coaches choice
Mobility
8 min athletes choice
Gymnastics
15 min practice
ring muscle ups
5x 3
or
5 sets of
3 ring row
3 pass throughs
3 dips
hand stand walk
Metcon (AMRAP – Reps)
for total reps
3 rounds
RX
1 min max dubs
1 min max push ups
1 min russain kswing 53/35
1min ab mat situps
1 min rest
Intermediate
1 min max singles
1 min max push ups
1 min max swings
1 min ab mat situps
1 min rest
*if you are using this as a recovery day then move through this slowly and get a good sweat on
*if you are getitng a good workout , then push your self and get the most out of each min
Weightlifting
see white board
Recovery
Rom wod