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