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J5 CrossFit – CrossFit

10 days yo yo yo

Warm-up

Mobility

shoulder work

Gymnastics

15 min to work on body weight movments

Metcon (Time)

For Time

RX

row 1000 m

30 deadlift 155/115

20 front squats 155/115

10 strict hand stand push ups

scaled

row 1000m

30 dead lift

20 front squats

20 hr push ups or 5 wall walks

RX + ELITE

row 1200m

30 deadlift 185/135

20 front squats 185/135

10 strict deficit hspu 45/25 w abmat

Extra Credit

Bench press

7 sets 5 reps build over

40 reps

dumb bell burpee snatch

shoulder mobility

15 min