J5 CrossFit – CrossFit
Warm-up
Mobility
full body athletes choice
Specific warm up
running drills
hand stand holds
nose to wall
shoulder taps
(choose 2of3 and warm up )
hanging leg raise/ t2b warm up
I: Metcon (Time)
3 rounds for time
rx
run 400m
12 hand stand push up 1 mat all
12 toes to bar
Intermediate
run 300m
12 hspu –
options = multi mats, wall walks cut reps in half, hr push up, push press 75/55)
12 hanging leg raise
Weght Loss Warriors
open gym practice what u hate
Extra Credit
open gym practice what you hate
Mobility
full body 40 min
rom wod