27
Apr
42717 cycle 1 week 4 day 4 ” step bothers “
J5 CrossFit – CrossFit
“in the middle of a difficulty lies opportunity “
Warm-up
5 min run/ row / ski / bike
Mobility
athlete choice
1 : Shoulder Press
spend 7 min warming up. then every 90 sec take 1 lift.
set 1- 70%
set 2- 75%
set 3- 80%
set 4- 90%
log heavy set
2 : 42717 silver (AMRAP – Reps)
rx
10 min amrap
20 situps
18 air squats
15 push ups
12 pull ups
3: 42717 bronze (AMRAP – Reps)
intermediate
10 min amrap
20 crunch
18 squats
15 push ups
12 ring row