10317 CYCLE IV

J5 CrossFit – CrossFit

“pain is temporary , it may last a min , or an hour , or evan a day but eventually it will subside and somthing esle will take it place. If i quit , however, it will last forever. “

Warm-up

5 rounds

run 200 m

10 push ups

10 good mornings

Mobility

A) 1 min banded chest mob

B) 1 min tricep bar smash ea side

C) 1 min hamstring band stretch

TST3: Bench Press

spend 18 min to est a 1 rep max bench press

* use a spotter

* rest 2 min in between

TEST4: POSEIDON (AMRAP – Rounds and Reps)

RX

10 min AMRAP

9 deadlift 225/155

12 bar facing burpees

15 toes to bar
1 round =36 reps

2) light weight / step over/ sit ups