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