J5 CrossFit – CrossFit
“If you have built castles in the air, your work need not be lost:that is where they should be. now put the foundations under them.”
Henry David Thoreau
Warm-up
Mobility
banded upper body
pvc lower body
10 min total
EMOM
every min on the min for 18 min
min 1- 5 power cleans + 5 toes to bar
Min 2- 10 burpees
min 3 – 5 shoulder to over head + 5 box jumps
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RX- silver
135/95 / clap above head / 24/20
INTER-bronze
75/55/ hanging leg raise / step ups
RX plus – gold
155/105/ no step back on burp/ 30/24
XTRA CORE
100 of your choice ab movement
XTRA SKILL
practice
hand stand postions and being up side down / or free standing hand stand holds and walking
10 min
Weght Loss Warriors
15 min amrap calories on rower
Mobility
sit in the pegion pos / 3 min each side