22
Dec
on the 22nd day of dec
J5 CrossFit – CrossFit
Warm-up
3 sets
3 hand stands
20 singles
Mobility
lacross ball shoulder
1 : Metcon (Time)
For time
RX (silver)
30 kipping hspu for time
flat mat/1 mat
Int (Bronze )
50 hr push ups
RX+ (gold)
50 hspu
flat mat
6 min time cap
2: Metcon (Time)
for time
RX (silver)
50 dubs
50 sit ups
40 dubs
40 situps
30 dubs
30 situps
rest 1 min
800 m run
INT (bronze)
x2 singles
run 600 m
RX + ( gold)
dubs unbroken
Extra Credit
Recovery
ROM WOD
or
20 min upper body mob
20 min lower body mob