Call Us: (618) 551-0445

the touch the feel

J5 CrossFit – CrossFit

“Without forgiveness, there”s no future ”
Desmond Tutu

Warm-up

air squats

shoulder pass through

push ups

Mobility

ankle stretch

banded adductor stretch

shoulder banded stretch

Metcon (Time)

for time 18 min time cap

Buy in row 50/40 cal

then

5 rounds for time

RX

15 back squat 155/105

10 handstand push ups

___________________

Buy in row 40/30 cal

then

5 rounds for time

Intermediate

15 back squat 115/85

15 hand release push ups or 5 wall walks

___________________

Buy in row 60/50 cal

then

5 rounds for time

RX+

15 back squat 185/125

10 strict handstand push ups

XTRA SKILL

5 sets of rope climb

inter- practice from floor

rx use legs

rx+ leg less

XTRA STRENGTH

tng squat cleans 5 sets build up 3 reps

power snatch + overhead squat

5 sets build up

weight loss athletes

8 min bike

8 min row

4 min jump rope

Mobility

10 min through out the day (not at one time) stay in a squat position via wall or free .