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