17
May
51717 cycle 2 test week day 3 (TEAM WOD WED )
J5 CrossFit – CrossFit
“you must not only aim right , but draw the bow with all your might”
Henry David Thoreau
Warm-up
team warm up you go i go
3 rounds each of cindy strict
Mobility
couch stretch
trap smash
1 : Split Jerk (5/4/3/1/1/1/1)
15 min to est 1 rep max split jerk
2 : Metcon (Time)
TEAM WOD
for time
teams of 2
you may break the order up how ever you want , meaning evening the order of the movements can be switched. once you start on a movement it must be completed. so this is going to come down to strategy.
run 800 m
100 situps
100 push ups
100 air squats
100 cal row
20 min cap
Extra Credit
1- muscle up work 10 min
2- bike 30 cal every 2 min for 6 min
3- posterior work –
bent over row – 3x 10
lunge walk 200 m
4- 3 x 10 weighted strict pull ups and dips
MOBILITY HOMEWORK
Voodoo floss hips