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I hate running

J5 CrossFit – CrossFit

Put on your sunscreen because we got magic legs today and we are running!

Warm-up

coach warm us up please

Mobility

calf

shoulder

Skill Practice

every min on the min 12 min

min 1- muscle ups 2-4

min 2- t2b 6-8

min 3- wall walks nose to wall 2-4

scaled option

ring rows / pass trough/ dip

hanging leg raise

wall walk

Metcon

Every 5 min for 20 min (4 sets)

run .400

15 push ups strict

10 pull ups

modify as needed

no measure

Extra Credit

clean work

complex – high hang clean + clean

5 sets build to heavy for the day

front squat – 5x 2

build to heavy double