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72017 cycle 3 week 1 day 4

20
Jul

72017 cycle 3 week 1 day 4

J5 CrossFit – CrossFit

“happiness makes up in height for what lacks in length”
Rober Frost

Warm-up

5 min row light

rom

10 air squats

10 push ups

10 sit ups

2 rounds

Mobility

athlete choice

work on tight area or ask coach

Conditioning

in 15 min

1- row 3 x 200 m sprint 1 min rest

2- bike 3 x 12/10 cal 1 min rest

EMOM

min 1- row 40 sec

min 2- 10 sum deadlift high pulls

min 3- 10 toes 2 bar

15 min

Extra Credit

Ariels OLY

1- dumbell bench press 4 x 3-5 reps working

2- one arm db row 8 reps 3-5 sets

3- standing dumbell shoulder press 5 sets 4 reps

4- 3×10 v ups

5- ghd sit ups 3 x 15