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71317 pre cycle 3 test week

13
Jul

71317 pre cycle 3 test week

J5 CrossFit – CrossFit

“A truly strong person does not need the approval of others any more than a lion needs the approval of sheep.” —Vernon Howard

Warm-up

row 3 min

run 2 min

jump 1 min

Mobility

ankle and lower leg

tst1 : Metcon (Time)

for time row 30/25 cal

tst2 : Metcon (Time)

400m run for time
int- do what you need to do if you cant run

ski or bike

tst3 : Metcon (AMRAP – Reps)

2 min max double under
int- singles

A: Metcon (AMRAP – Reps)

tabata –

push ups

20 sec on 10 sec rest

8 rounds

only record the lowest score

so if you only get 5 one round that is your new score to record
rest 1 min then start next tabata

B: Metcon (AMRAP – Reps)

tabata –

air squats

20 sec on 10 sec rest

8 rounds

same as above
rest 1 min then start the next tabata

C: Metcon (AMRAP – Reps)

tabata –

sit ups

20 sec on 10 sec rest

8 rounds

Extra Credit

recover

ROM WOD

MOBILITY