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

20 min upper body mob

20 min lower body mob