“SKREEECH”

J5 CrossFit – CrossFit

todays skill is to focus on core , remember if this is your 4th day straight make sure your doing proper mobility and lestin to your body

Warm-up

3 rounds

Run 200m

5 wall ball with 3 sec hold in bottom

5 jumping jacks

Skill Practice

t2b 6 reps unbroken

Hollow rock 10 reps

Super man rock 10 reps

Nose to wall 15 sec

v UPS 10 reps

Try and accumulate

3 rounds

Please be safe during all movements

Metcon (No Measure)

“SKREETCH”

EMOM 15 min

Min 1 -double under 30

Min 2- hr burpees 8

Min 3- box jump 8

Extra Credit

40 min of extra mobility