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

3- 3 rounds

30 dubs / 30 sit ups