26
Oct
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