Call Us: (618) 551-0445

12617 open cycle week 3 day 4

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