101917 CYCLE IV week 2 day 4

J5 CrossFit – CrossFit

Some people want it to happen, some wish it would happen, others make it happen.
MJ

Warm-up

caochs choice

Mobility

6 min athletes choice mobiliy

Core

6 min

min 1- 45 sec plank

min 2- 45 sec crunch

min 3- 45 sec hollow rock or hold

Rowing

men 1000m row @ 80- 85%

women 900m row @ 80-90%

EMOM

20 min

min 1- 45 sec situps

min 2- 45 sec run , bike, row, jump, ski

min 3- 45 sec lunge holding dumbbell in each hand forward or reverse

min 4- 30 sec dumbbell clean

Extra Credit

1- rom wod

2- mobility wod