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
