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22117 open cycle day 2

21
Feb

22117 open cycle day 2

J5 CrossFit – CrossFit

‘you make a living by what you earn: you make a life by what yu give”
Winston Churchill

Warm-up

coachs warm up 5 min

primer

run 100 m

20 burpees

run 100 m

15 burpees

run 100m

10 burpees

run 100 m

5 burpees

run 100m

Mobility

1 min banded lat stretch

1min banded shoulder stretch

1 min lacross ball trap smash

1 : Push Press (1-1-1-1-1-1-1-1-1-1 )

build up to a 1 rep max push press

10 sets total

every 90 sec

note you may start with high reps for the first 5 sets

cool down / stretch

Extra Credit

1- bench press -3-3-3-3-3 build up

2- 3 x 10 strict dips

3- weighted good mornings 3x 15