J5 CrossFit – CrossFit
Warm-up
Mobility
Ankle
hamstring
low back
!: Back Squat
spend 20 min
to est 3 rep backsquat
II: voltron (Time)
3 rounds for time
RX -silver
50 double unders
20 american kswings 53/35
10 burpee
Int-bronze
25 dubs (or 75 single)
20 american kswings 35/26
10 burpee
RX+ gold
50 double unders
20 american kswing 70/53
10 burpee to 6 in target
12 min time cap
Gymnastics
III: hspu test
max reps in 4 min
handstand push ups
m-no mat
f- 1 mat
Weght Loss Warriors
10 cal bike
10 sit up
9 cal bike
10 sit up
8 cal bike
10 sit up
( cont this scheme down to 1 cal)