J5 CrossFit – CrossFit
Warm-up
Mobility
Metcon (Time)
For Time
RX
25 toes to bar buy in
then
20 over head squat (95/65)
20 push jerk
20 front squat
20 push press
then
25 toes to bar cash out
Kicker ( every min on min )
3 burpees
Intermediate
25 hanging leg raise buy in
then
20 over head squat (75/55)
20 push jerk
20 front squat
20 push press
then
25 hanging leg raise cash out
Kicker ( every min on min )
2 burpees
Extra Credit
back squat
work on 5 x 5 light sets to get joints feeling good
Bro shesh
hit the chest/ tris and bis
for 15 min
Weght Loss Warriors
row 5 min
run 5 min
bike 5 min
2 rounds