29
Aug
82917 cycle 3 week 7 of 8 day 2
J5 CrossFit – CrossFit
“LIFE doesn’t give us purpose we give life purpose ”
THE FLASH
Warm-up
6 min row
min 1 slow
min 2 med
min 3 fast
min 4 slow
min 5 med
min 6 fast
Mobility
shoulder band 1 min each
lat 1 min each
t spine band 1 min each
Gymnastics
PULL PRIORITY LAST SESH
1- 3 x 6 bar muscle up
2- 3 x 3 ring muscle up
3- 3 x 10 kipping pull up
4- 3 x 12 buterfly pull up
5- 3 x 5 strict pull up
6- 3 x 10 strict elevated ring rows
7- 3 x 5 ring pass throughs
8- 3 x 6 ring toes to rings
9- 3 x 12 bent over dumbell row
10- 4 x 5 hips to bar
11- 3 x 4 box bar muscle drill
EMOM
10 min EMOM
min 1- 5 squat snatch 95/65 + 5 bar over burpees
min 2- 15/12 cal on rower