11917 week 2 open cycle day 4

J5 CrossFit – CrossFit

Warm-up

run 2 laps

20 situps

3 rounds

Mobility

athletes choice 6 min

Gymnastics

EMOM

9 min

min 1- 20-30 sec of L sits

min 2- 20 sec hand stand hold

min 3- 10-15 strict elevated ring rows

Metcon (Time)

for time

RX

60 toes to bar for time

In

60 hanging leg raise

RX +

80 t 2 b

every time you break yo must run 1 lap

100m

12 min time cap

Recovery

10 min upper body mobility

10 min lower body mobilty

also try

rom wod