9
Jun
6917 cycle 2 week 3 day 5
J5 CrossFit – CrossFit
“with great power comes great responsibility”
Warm-up
3 min row light
then 3 sets
10 hanging leg raise
10 push ups
Mobility
chest work with band and lacross ball
1 : Bench Press (5 x 2 )
spend 15 min on your own . perform 5 sets of 2 reps bench @ 70%-75% of 1 rep max
2: Metcon (Time)
RX +
4 rounds for time
run 400m
25 wall ball 30/20
3: Metcon (Time)
RX
4 rounds for time
run 400m
25 wall ball 20/14
4: Metcon (Time)
INT
4 rounds for time
run 400m
25 wall ball 14/10
Extra Credit
choose cafully
1- EMOM 8
1- 3 bar muscle ups
2- 5 burpee box jump over
2- 30 d ball clean 100/80
3- 20 tire flips
4- 50 hollow rock
