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11217 CYCLE IV week 4 day 4

2
Nov

11217 CYCLE IV week 4 day 4

J5 CrossFit – CrossFit

Warm-up

5 min light row

Mobility

5 min athletes choice

Rowing

men

3 x 200 m sprints (rest 1 min)

women

3x 150 m sprint (rest 1 min)

Core

3 sets

90 sec plank 30 sec rest

EMOM

12 min

min 1- 10 lunge + 10 v-ups

min 2- 10 kswings + 10 situps

min 3- 2 turkish get ups

Extra Credit

1- rom wod

2- m wod