Deload week day 4 “shelby cobra”

J5 CrossFit – CrossFit



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


run 400m

12 hand stand push up 1 mat all

12 toes to bar


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


full body 40 min

rom wod