21
Jun
62117 cycle 2 week 5 day 3
J5 CrossFit – CrossFit
“success is going from failure to failure without losing your enthusiam”
Warm-up
day 3 of 22 day 22 push up challange
5 min amrap
strict warm up
5 strict pull up
10 situps
15 air squats
Mobility
hamstring
ankle
hip
Metcon (AMRAP – Rounds and Reps)
team wod teams of 2
20 min amrap
RX
55 cal row
55 wall ball 20/14
55 dead lift 155/105
55 pull up
break this up however you want
Extra Credit
1-(cardio) 2000 m row light pace
2- (core) 50 sit ups
50 good mornings
3- (acc strength ) 3 x 10 weighted step up hold dumbbells 50/35 ( 10 each leg)
4- ( post chain) single arm over head lunge 3 sets 10 lunge steps down with 1 arm , 10 lunge steps back with the other
