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61517 cycle 2 week 4 day 4

15
Jun

61517 cycle 2 week 4 day 4

J5 CrossFit – CrossFit

“when the roots are deep there is no reason to fear the wind”

Warm-up

tabata core

Mobility

low back mobility

1: Split Jerk (4×1 )

warm up for 7 min then

take 4 sets of 1 rep @ 80-85%

every min on min

Conditioning

no measure / work for quility reps during the rounds

3 rounds

round 1-

2 min – max jump rope

2 min – max burpee

2 min- max plank

1 min rest

round 2-

2 min -max strict pull up

2 min- max push ups

2 min- max air squats

1 min rest

round 3-

2 min- max jump rope

2 min max – burpee

2 min max – plank

Extra Credit

1 – mobility

2- rom wod

3- 20 min light cardio