20
Apr
42017 cycle 1 week 3 day 4 “fist of fury”
J5 CrossFit – CrossFit
“when you blame others for your problems you give away all of your power”
Warm-up
run or row 800
Mobility
athlete choice
1: Shoulder Press
5 min to warm up then
every 90 sec
1- 65% x 2
2- 75% x 2
3- 80% x 2
4- 85% x2
log heavy set
EMOM
min 1- 10 alt front rack step ups to a box 24/20 ( your choice)
min 2- 14/10 cal row
min 3- 8 alt dumbell snatch
15 min