J5 CrossFit – CrossFit

Gymnastics

section 1 push priority

hand stand push up practice

rx+ 5×10 strict hs push up

rx- 5 x 10 kipping

scale 5 x 10 modified

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section 2 pull priority

Rx+ 5x 5 ctb pullups

Rx 5x 5 butterfly

scale 5 x5

kipping pullups

kipping swings

banded

Metcon (Calories)

3 min

max effort calorie row

rest as needed

Metcon (AMRAP – Reps)

3 min max effort

kettle bell ground to overhead

rx 53/35

alternating arms

rest as needed

Metcon (AMRAP – Reps)

3 min max effort toes to bars

scaled

hanging leg raises

Mobility

spend 5 min each shoulder smash

Extra Credit

clean work

3 x 5 tng 185/125

3 x 3 clean pull 100% 1r m

front squats 3x 10 135/95

bench press

3×15 95/65