Whatwhatitswed

J5 CrossFit – CrossFit

Today focus on every rep and make a good decision with your body.

” we are meant to move and lift not sit and type ”

Warm-up

Mobility

Hamstring

Low back

Glute

Deadlift

Build up to med weight and complete 5 sets of 5 reps with 1/2 min rest in between

Metcon (AMRAP – Reps)

2 min amrap

Max rep wall ball

Rx- 20/14

Scale-14/10

Elite-30/20

1 min rest

Metcon (AMRAP – Reps)

2 min max rep push press

Rx- 95/65

Scale- your choice

Elite- 115/85

1 min rest

Metcon (AMRAP – Reps)

2 min max rep kettle swing

Rx-53/35

Scale ?

Elite- 70/53

American

1 min rest

Metcon (AMRAP – Reps)

2 min max rep hand stand push up

Rx- 1 mat

Scale- strict press 75/55

Elite- strict

Extra Credit

Bench press 5×5

Dip 5×5

Mobility

5 min ea side quad smash