J5 CrossFit – CrossFit
Warm-up
Mobility
shoulder mobility , lacross ball
Gymnastics
10 min practice
Rx hand stand walk
Int – practice head stands/ and holds free standing. also shoulder taps
II: Metcon (AMRAP – Rounds and Reps)
7 min as many reps as possible
Rx- silver
15 push press 95/65
15 front sqauts 95/65
30 double unders
Intermediate- Bronze
15 push press 75/55
15 front squats 75/55
15 dubs or 40 singles
RX+ gold
15 push press 115/75
15 front squat 115/75
30 dubs unbroken
Extra Credit
5x 10 def hspu
5x 10 bent over bb row
3×10 hollow rock
weight loss athletes
sled push 5 cycles
then 30 cal bike
then 30 hollow rock