CrossFit Jane

CrossFit Jane is a family owned and operated grassroots CrossFit community striving for growth and progress in every area of our lives.  We want to share this mission with neighbors, friends, family and our children.  We are here for everyday people, the families young and old who want to come together to live longer, healthier and happier lives.  We are committed to building better versions of ourselves.

Join us.

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STRENGTH/SKILL

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups 

Rest 60 seconds

2 Minutes of alternating one legged step ups with KB in goblet position 

Rest 60 seconds

2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

2 Minutes of Strict Supinated-Grip Pull-Ups

Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold ot L-Hang (any progression is fine. Just needs to be measurable)

WOD

Every minute, on the minute, for 21 minutes:

Minute 1 – 12 Walking Lunges with Kettlebells (24/16 kg)

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 10 Toes to Bar

SWIM WOD (6am only)

*need a yoga mat or extra towel

AMRAP in 15 min:

10 v-ups

25 sprint kick

15 air squats

25 sprint free

 

A CFJ Mobility Line.