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31517 open cycle week 4 day 3

15
Mar

31517 open cycle week 4 day 3

J5 CrossFit – CrossFit

Warm-up

3 rounds

row 150 m

10 ring rows

10 push ups

10 squat

Mobility

1- ankle mobility

2- banded hip

1 : Push Jerk (5 x 2 @ 65-75% )

log heavy lift

2 : Split Jerk (5 x 2 @ 65-75% )

log heavy lift

Extra Credit

1- air bike sprints 5 x 15 cal

1 min rest

2- dead lift 5x 2 @ 80%

3- toes to bar 5 x 10

4- practice hand stand walk