10617 CYCLE IV TEST WEEK

J5 CrossFit – CrossFit

“if you dont know where you are going you will wind up somewher else ”
YOGI BERRA

Warm-up

drills back and forth to rig

3 min

10 bar over head squats

row 10 cals

Mobility

A) ankle calf roll

B) partner shoulder press

C) t spine band stretch

TEST9: APHRODITE (4/3/2/2/2/1/1/1)

18 min to est a 1 rep max overhead squat from the rig

TESTX: HADES (Time)

for time

RX

30 box jumps 24/20

30 thrusters 75/55

30 pull ups

20 box jumps 24/20

20 thrusters 75/55

20 chest to bar

10 box jumps 24/20

10 thrusters 75/55

10 bar muscle ups

14 min cap

scale

A) banded movements / light weight

B) ring row / step ups