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test week day 4 ” gi joe”

J5 CrossFit – CrossFit

Warm-up

Mobility

athlete choice

I: Metcon (Distance)

2 min max distance row

II: Metcon (Distance)

standing long jump

5 attemps for distance

III: Metcon (AMRAP – Reps)

max reps air squats in 2 min

RX plus

pistols

IV: Metcon (AMRAP – Reps)

max push ups in 2 min

V: Metcon (AMRAP – Reps)

max strict pulls in 1 min

Weightlifting

push jerk 5 sets of 3 reps 70%

bench press 5 sets 3 reps 65%

bent over row 3×10

Weght Loss Warriors

EMOM

10

1- crunch

2- suicide