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61217 cycle 2 week 4 of 5 day 1

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