26
Oct
102617 CYCLE IV WEEK 3 DAY 4
J5 CrossFit – CrossFit
“Too many people overvalue what they are not and undervalue what they are”
-Malcolm Forbes
Warm-up
3 rounds
light
20 dubs
10 wall ball
Mobility
athlete choice
Rowing
men
row
500m then rest 1 min
400m then rest 1 min
300m then rest 1 min
@ 80% of max sprint
women
row
400m then rest 1 min
300m then rest 1 min
200m then rest 1 min
@ 80% of max sprint
Core
as a team
1 min plank
rest 20 sec
1 min plank
rest 20 sec
1 min plank
rest 20 sec
1 min plank
EMOM
Every min on the Min for 10mins
min 1 – 30 situps
min 2 – 30 double unders or 50 singles
Extra Credit
1- ROM WOD
2- M WOD