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22817 open cycle week 2 day 2

28
Feb

22817 open cycle week 2 day 2

J5 CrossFit – CrossFit

“CrossFit is a compelling model. Who would suggest low-intensity, non-functional, single joint exercises?”
Greg Glassman

Warm-up

row or run 4 min lightly

then hold a 1 min plank

Mobility

lacross ball glute roll

double across ball shoulder

primer

not for time

3 rounds

20/16 cal row

10 pwr db snatch 50/35 alt

2 turkish get ups alt

Front Squat (5-5-3-3-3-1-1-1-1-1 reps)

build up to a heavy lift for the day

Extra Credit

1- bench press 5-5-5-5-5-5

2- strict dips – 3x 12 weighted if possible

3- 30 sec on 30 sec off 5 rounds sprints on bike