10
Apr
41317 cycle 1 week 2 day 4 ( childs play)
J5 CrossFit – CrossFit
“the only person you should try to be better than is , is the person you were yesterday “
Warm-up
coachs choice
Mobility
coachs choice
shoulder
hip
Core
5 min
1 : Shoulder Press
warm up to 60 %
then every 2 min
60%x3
70%x3
75%x3
80%x3
log heavy set
2: 41317 “childs play” rx silver (Time)
RX
4 rounds for time
40 dubs
15 toes to bar
3: 41317 “childs play” int bronze (Time)
4 rounds for time
60 singles
15 hanging leg raise ( knees to chest)
Extra Credit
1- bench press – 4x 5
2- ghd back ext – 5x 10
3- double under
40-50-30-20-10
30 sec rest