J5 CrossFit – CrossFit

Rest if needed

” you gotta wanna succeed as bad as you want to breath”



Core stretching

Wrist stretching

Skill Practice

Mid line work

Not timed

2 rounds

20 Ghd sit-ups

20 back ext

2 round 30 sec hand stand hold

2 round plank 1 min ea side


12 min every min on the min

Min 1- overhead plate lunge

Min 2- 10 box jump overs

Min 3- bent over barbell row

Work for 30 sec each min then rest for 30 sec

Your choice on load

Extra Credit

5 min couch stretch ea side