25
Oct
RETEST Week 2 day 2 ” go row something “
J5 CrossFit – CrossFit
Warm-up
3 min light row
then
20 situps
20 push ups
20 good mornings
20 air squats
Mobility
banded ham string 1 min ea
floor quad stretch
banded shoulder
I: 500m Row (Time)
Max Effort 500m Row
II: “right side up side down ” (AMRAP – Reps)
8 min Amrap
RX
12 dead lift 185/125
12 hspu kipping flat/1 mat
Intermediate
12 dead lift 155/105
12 hr push ups
RX+
12 deadlift 225/135
12 strict hspu 1 mat/2 mat
Weightlifting
see white board
Weght Loss Warriors
1 suicide on turf
1 sled push dow and back
5 sets