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1917 week 1 open cycle day 1

9
Jan

1917 week 1 open cycle day 1

J5 CrossFit – CrossFit

Warm-up

3 min row / run

then

3 rounds

10 sit ups

10 good mornings

10 air squats

Mobility

banded upper body

1 : Metcon (Time)

5 rounds for time

10 toes to bar

15 wall balls

rx 20/14

int

hanging leg raise

14/10

rx +

un broken all

8 min time cap
rest 8-10 min

2 : Metcon (Time)

3 rounds for time

with 2:00 mandatory rest

300/200 row

15 push press

10 pull ups

RX- 115/75

int- 95/65

rx+ 135/95

Extra Credit

choose 2 of the following

open prep

5 sets of overhead walking lunge

95/65 20 ft walks

3 x 10 sumo dl high pull 95/65

Conditioning

bike 50/40 cals

2 rounds at med speed