12
Jun
61217 cycle 2 week 4 of 5 day 1
J5 CrossFit – CrossFit
“when we have each other we have everything”
Warm-up
4 rounds
400m run 1 min rest
Mobility
ankle roll
ankle stetch
ankle floss
1: Front Squat (4 x 1 )
spend 7 min warming up the front squat. then
every min on the min for 4 min @ 80-85% take 1 rep
2 : Metcon (Time)
RX +
for time
row 1000/800 m
30 squat clean 145/100
run 800
14 min time cap
3: Metcon (Time)
RX
for time
row 900/700 m
30 squat clean 135/95
run 800
14 min time cap
4: Metcon (Time)
RX
for time
row 800/600 m
30 squat clean 95/65
run 600
14 min time cap
Extra Credit
1- 3 rounds
10 push ups
10 front squats 95/65
10 ghd sit ups
2- ring dips 3 sets 10 reps ( 1 min rest)
3- L-sit
5 sets 15 sec 30 sec rest
