J5 CrossFit – CrossFit

Warm-up

Mobility

full body , athletes choice 10 min

Skill Practice

15 min open skill practice

I: Metcon (Time)

4 rounds for time

30 ab mat sit ups

15 kettle swings

10 handstand push ups

5 hang cleans

RX-

53/35 kbell merica

hspu 1 mat all

cleans 135/95

INT-

35/26 russian

hspu as many mats as needed or hr push ups

cleans 95/65

RX +

70/53 merica

strict hspu

155 cleans

12 min time cap