J5 CrossFit – CrossFit

Mobility

Front delt

Chest

Triceps

Low back

Skill Practice

3 sets

30 sec of muscle UPS /dips

30 sec rest

30 sec push ups

30 sec rest

30 sec strict t2b /hang leg raise

30 sec rest

Metcon (Time)

For time

100/80 cal row

60 American kettle swings 53/35

Run .800 meters

Scale

50 cal row

50 kswings ( your choice)

Run.400 m

Extra Credit

10 min extra upper body mobility

Practice handstand walk

Practice pistols