J5 CrossFit – CrossFit
Warm-up
2 rounds
250 m row
10 lunges
8 shoulder activation on bar
Mobility
ANKLES / lower leg
Back Squat
complete 5 sets of 5 reps
Set
1-40%
2-50%
3-60%
4-70%
5-80%
If weight is too heavy scale back , work on good sets and form .
Metcon (No Measure)
“Wherefore art thou Thruster”
10 min EMOM
( every min on the min )
5 thrusters 115/75
5 bar over burpees
If you can’t finish the required reps in a min scale back the weight peeps
No measure for the wod today
Extra Credit
3 sets 400m sprints
farmer carry 3 sets your choice
ghd back Ext 3 sets 10 reps