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4417 cycle 1 week 1 day 2

4
Apr

4417 cycle 1 week 1 day 2

J5 CrossFit – CrossFit

“Its not how much we give but how much love we put into giving ”
Mother Theresa

Warm-up

3 rounds

200 m run or row

10 air squats

10 push ups

Mobility

1- banded shoulder

2- banded lat work

3- banded wrist

Gymnastics

not for time

pulling priorty

5 rounds

10/8 cals rowed or ski

8 strict pull ups

rest 1 min

( if your not at the strict pull up point use a band or elivated ring rows

1 : 4417 ” Ghost Busters” GOLD (AMRAP – Rounds and Reps)

rx +

12 min Amrap

6 ctb pull up

9 strict hspu flat mat

20 dubs “UB”

2 : 4417 “Ghost Busters” Silver (AMRAP – Rounds and Reps)

RX

12 min amrap

6 pull ups

9 hspu flat mat

15 dubs

3 : 4417 “Ghost Busters” Bronze (AMRAP – Rounds and Reps)

Intermediate

12 min amrap

6 banded pull ups or

10 ring rows

10 hand release push ups

30 singles

Extra Credit

1- heavy russian k swing 4x 10

2- bent over row 3 x 10

3- 30 ghd sit ups

4- weighted glute bridge 5 x 10