8
Aug
8817 cycle 3 week 4 day 2
J5 CrossFit – CrossFit
“Loyalty and devotion lead to bravery. Bravery leads to the spirit of self-sacrifice. The spirit of self-sacrifice creates trust in the power of love. ”
Morihei Ueshiba
Warm-up
2 rounds
500 m row
20 sec wall hold or straight arm plank
20 light db strict press
Mobility
weighted pvc tspine smash
lat smash
Gymnastics
push priority
1- deficit strict handstand push up 3 x 5
2- hand stand walk 3 x 20 ft
3- dips 3 x 12
4- seated db strict press 3 x 10
5- 3 x 10 kipping hspu
6- 3 x 10 ring push ups
7- 3 x 5 wall walks
pick what fits your needs
16 min
EMOM
16 min EMOM
min 1- 3 ohs from the rig 65-75%
min 2 – 20 dubs 10 push ups