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3717 open cycle week 3 day 2

7
Mar

3717 open cycle week 3 day 2

J5 CrossFit – CrossFit

“life is tough but so are you “

Warm-up

coachs warm up

+ core

6 min

Mobility

1 min pigeon stretch

1 min hamstring

1 min low back

Specific warm up

2 rounds slow

5 cal row

5 air squats

5 push ups

10 double unders

5 box jumps

5 wall ball

5 t2b

Metcon (Time)

RX

chipper

for time

25 cal row

50 air squats

25 deficit push ups

50 double unders

25 box jumps

50 wall ball

25 t2b

18 min time cap

Metcon (Time)

INTERMEDIATE

chipper

for time

25 cal row

50 air squats

25 push ups

100 singles

25 step up and overs

50 wall ball 14/10

25 hanging leg raise

18 min time cap

Extra Credit

1. deadlift 1-1-1-1-1-1-1

2. ring dips 3×12 or 3 x 5 ring muscle up

3- air bike spints 5 x 10 cal 10 min rest