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62117 cycle 2 week 5 day 3

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