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