tuesdayjazzersize

J5 CrossFit – CrossFit

ok team time to see some spirit fingers

” falling down is ok because if you look up you can get up”

Warm-up

5 min gen

5 min specific

Mobility

low back

hamstring

hip

shoulder

Metcon (Time)

for time ( 15 min time cap )

50/40 cal row

40 shoulder to overhead

30 front squat

20 toes to bar

10 hand stand push up

RX –

95/65

1 mat (m/w)

scaled

40/30 cal row

choose weight

hanging leg raise

10 hand release push up

elite

115/85

hspu long black mat

Extra Credit

bench press – 3×5 at 70%

3 sets 20 ghd sit ups