RETEST Week 2 day 3 ” What cha bench bro “

J5 CrossFit – CrossFit

Warm-up

3 sets

10 push ups

20 jumping jacks

10 jump squats

20 singles jump rope

Mobility

banded shoulder stretch

chest stretch

I : Bench Press (5,3,2,1,1,1,1,1 )

while using a spotter take 15 min to est 1 rep max bench press

II : “jump chesta ball ” (AMRAP – Reps)

12 min amrap

RX

10 chest to bar pull ups

40 wall ball 20/14

80 double unders

Intermediate

10 pull up or mod

40 wall ball 14/10

160 singles

RX +

5 bar muscle ups

50 wall ball 20/14

100 double unders

Weightlifting

see white board

Weght Loss Warriors

50 cal row

50 burpee