J5 CrossFit – CrossFit
remember tests are only to give us a base line. dont over think it.
“what lies behind us and what lies before us are tiny matters compared to what lies within us.”
ralph waldo emerson
Warm-up
Mobility
low back / hamstring
1000m Row (Time)
Max Effort 1000m Row
Handstand Push-ups
1 min max effort
strict pull up
1 min max effort
Double-Unders
1 min max effort
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
RX
5 burpee box jump 24/20
10 over head squat 75/55
25 double unders
Scaled
5 burpee step ups
10 overhead squats or back squats
50 singles or 10 dubs
RX + ELITE
5 burpee box jump 30/24
10 overhead squat 95/65
25 double unders (unbroken)
scaled may choose own weight
Extra Credit
hand stand walk – 3 sets- 15 ft
pistol – 3 sets 10 ea leg
GHD sit ups- 3 sets 15 reps
GHD back EXT-3 sets 15 reps
mobility – https://youtu.be/eveYJP1indI
