26
Jan
12617 open cycle week 3 day 4
J5 CrossFit – CrossFit
“the most difficult thing is the decision to act, the rest is merely tenacity ”
Emelia Earhart
Warm-up
ROM
9 min emom
45 sec of work
15 rest
min 1 run
min 2 row
min 3 jump
Mobility
2 min double lacross ball back
2 min glute roll each butt cheek
1 : Metcon (AMRAP – Reps)
RX
tabata
hand stand push ups
20 sec on 10 sec rest
8 rounds total reps
INT
tabata push press
95/65
RX + strict
2 : Metcon (AMRAP – Rounds and Reps)
10 min Amrap
RX
300/200 row
20 situps
20 double unders
20 alt bell snatch 53/35
Int
300/200 row
20 sit ups
40 singles
20 k swings 44/26
RX +
300/ 200 row
20 hollow rocks
20 dubs unbroken
20 alt db squat snatch 40/20
Mobility
ROM WOD
