J5 CrossFit – CrossFit
Warm-up
Mobility
Gymnastics
15 min practice
hand stand walk or hs walk progression
strict pull up
3×10
Core
5 sets ghd sit up
10 reps
Conditioning
sled push 4 sets down and back
Metcon (AMRAP – Rounds and Reps)
8 min amrap
Rx
20 american swings 53/35
15 burpee
10 kbell lunge
Intermediate
lower weight kbell
Weightlifting
day 2 see white board
Recovery
ROM WOD
