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“MR FRASER”

J5 CrossFit – CrossFit

ok day 2 of the week. today we get to play with some old favs (said no one ever). lets keep the momentum going.

Warm-up

rowing warm up

Mobility

banded shoulder and ankle

Skill Practice

15 min skill practice.

take time with each

hand stand progression = work on the ability to be comfy up side

handstand push up = work on sets of kippin or strict hs push ups ( take away a mat if your norm stack em )

hand stand hold = try this free standing or on a wall , maybe nose to wall

hand stand walk = 1 mat 2 mat 3 mat go as far as you can and rem be safe.

Metcon (AMRAP – Rounds and Reps)

8 min as many rounds and reps as possible

of

RX

5 thrusters 95/65

10 bar facing burpees

scaled

5 thruster – choose load

10 regular burpees

Extra Credit

clean and jerk

65%x 1

70%x 1

75%x 1

80%x 1

85%x 1

back squat 3x 20

light load

bench 3 x 20