“SNARF”

J5 CrossFit – CrossFit

A day of rest for some.  For others, time to get some.

Mobility

mobility first today

ask what hurts and you shall recieve

Warm-up

warm up for emom

EMOM

no measure just grind

24 min of fun every min on min

MIN-1 over head squat 95/65 6 reps

MIN-2 russian kettle swing 53/35 6 reps + 6 burpees ( stand all the way up )

MIN 3- 20 double unders + 6 jumping lunges

scale

40 singles

6 walking lunge

overhead bar or pvc

try to get dont with enough time for a lil break and remember GRIND

Extra Credit

mobility

10 min shoulder

10 min low back

10 min hips

10 min hamstring

10 min ankle