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#RUNGOPICKITUP

J5 CrossFit – CrossFit

If this is your 4th day in a row be sure and rest over the weekend and stay hydrated.

Warm-up

3 rounds

12 v UPS

6 jumping jacks

3 burpees

Mobility

Hamstrings

skill work

Spend time with each movement

Pistols

Butter fly or kipping pull up

Double under

Hand stands

Metcon (Time)

#RUNGOPICKITUP

3 rounds for time

RX

Run 200m

10 deadlift 225/155

Run 200m

10 pull up

SCALE

Ring row

Choose weight

Extra Credit

40 min of extra mobility

look up Kelly starrett mwod

20 min upper

20 min lower