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11917 CYCLE IV test week

9
Nov

11917 CYCLE IV test week

J5 CrossFit – CrossFit

“i filly believe that any mans finest hour, the greatest fulfillment of all that he or she holds dear, is that moment when they worked there hearts out in a good cause and lies exhausted on the field of battle”

Warm-up

3 rounds

5 ring rows

5 push ups

10 air squats

10 crunchs

15 dubs

Mobility

A) couch stretch :90 sec each

B) pigeon stretch :90 sec

C) low back twist :90 sec

TEST7: DIONYSUS (Time)

RX

hold a max effort plank for time

* you mat use a pad for elbows

* coach choice if your sagging or cheating they will call you out

* no wall or crossing legs
10 min cap

TEST8: ARES (Time)

RX

FOR TIME

ROW 1200/1000 m

then

3 rounds of

25 american kettle swings 53/35

25 wall ball 20/14

scale

1- light weigh swings

light weigh ball

2- russ swings
15 min time cap

do not drop the wall ball from the top , every drop 5 sec will be added to your score