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)