3
Oct
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
scale
1) light weight /step over/hanging leg raise
2) light weight / step over/ sit ups