6/4/15 – “what the sdlhp”

J5 CrossFit – CrossFit

If you are resting today practice 30 min extra mobility as well as food prep for the weekend.

Warm-up

5 min general warm up

Mobility

6 min hamstring mobility

Gymnastics

Take 15 min to practice skill work

3 sets of each

Muscle up 2-4

Hand stand walk 3 mats (12 Ft)

l sit ( 30 sec )

Supine grip strict pull up 5

Muscle up transitions

Hand stand holds

Ring holds

Strict ring rows

Metcon (Time)

“what the sdlhp”

5 rounds for time

RX

10 American kettle swings 53/35

10 sumo dead lift high pull 95/65

10 t2b

Scaled

10 Russian swings

10 sdlhp

10 hanging leg raise