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