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