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05/11/15

J5 CrossFit – CrossFit

Mobility

Hip mobility

Back Squat (10/8/6/4/2/1/1/1)

20 min to EST 1 rm back squat

Metcon (Time)

For time

RX

Row 1000m

20 hspu

30 ring dips

40 push UPS

Scale

Row 800

10 wall walks

20 push press 45/35

30 push UPS

Extra Credit

Bench press 3 sets 10-12 reps

DB press incline 3 sets 8-10 reps

ghd setups – 3 sets 10 reps