TEST 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