week 1 day 2 (phase 2) ” Get that bench on”

J5 CrossFit – CrossFit

Warm-up

3 slow rounds

5 pull ups

10 push ups

15 sit ups

Mobility

1-anterior delt smash with ball

2- hamstring smash with barbell

!: Bench Press (5×4 @ 60% )

build up to 60% and then completes 5×4 @ 60%

II : Metcon (AMRAP – Reps)

12 min amrap

RX

40 wall ball 20/14

30 toes to bar

20 hang cleans 135/95

Intermediate

40 wall ball 14/10

30 hanging leg raise

20 hang cleans 95/65

RX+

40 wall ball 20/14

30 t2b

20 hang cleans 155/105

-1 round = 90 reps

– wear goggles

Conditioning

3 sets 50 double unders

3 x 10 ghd

Weght Loss Warriors

see white board

Weightlifting

see white board

Mobility

see white board