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