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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