30
Jan
13017 open cycle week 4 day 1
J5 CrossFit – CrossFit
“if everyone is moving forward together, then success takes care of it self” Henry Ford
Warm-up
coachs choice
Mobility
banded hip distratcion
wall ball hold
1 : Metcon (Time)
60 wall ball for time
5 min time cap
rx- 20/14
int- 14/10
rx+ unbroken
2 : Metcon (AMRAP – Rounds and Reps)
16 min amrap
6 front squats
8 bar facing burpees
6 push jerk
8 chest to bar pull ups
RX- 115/75
int-
mod pull ups
95/65
RX + 135/95
open prep
1-4 rounds /2 min rest
25/15 cal bike
20 overhead walking lunge 95/65
2- 3 sets 30 k swings heavy russain
3- 3 rounds
30 dubs / 30 sit ups