Call Us: (618) 551-0445

Life is better UpSiDeDoWn

J5 CrossFit – CrossFit

“We can achieve what we can conceive and believe”
Mark Twain

Warm-up

row- 250

3 hs hold

1 min plank

10 push ups

10 sit ups

Gymnastics

Scaled- (teach) practice the hspu tech

Rx- 4 sets 10 kipping hspu

Elite- 5 sets strict hspu (8 reps)

Metcon (Time)

6 rounds for time

RX

10 thrusters 105/75

10 pull ups

Scaled

10 thrusters

10 ring rows

RX- plus – ELITE

10 thrusters 115/85

10 ctb

12 min time cap

Extra Credit

LOG Ground to overhead

5 x 5 build up

_____________________

Bench

5 x 10

super set

db fly 10 reps

_____________________

practice hs walk

_____________________

mobility- home work

lacross roll bottom of foot 3 min each side