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little 15.5 flavor

J5 CrossFit – CrossFit

Warm-up

Mobility

shoulder smash with the barbell on the rig

adductor smash with barbell

Metcon (AMRAP – Reps)

for total reps

4 rounds

RX

1 min max cal row

1 min rest

1 min max rep thruster 95/65

1 min rest

scaled

choose weght

RX plus

weight 105/75

Extra Credit

rope climb 3 sets 2 reps

L sit – 3 sets 30 sec holds

strict hspu 5 sets 5 unbroken

pistol 3 sets 10 ea leg

mobilty home work

wrist stretch 2 min ea

tricep roll out 2 min ea

shoulder trap lacross ball 2 min ea