week 1 day 4 “nAnO 4”

J5 CrossFit – CrossFit

Warm-up

Mobility

shoulder

hip

Gymnastics

10 min of hand stand walking practice

( see progressions)

8 min of pull up practice

(see progressions)

box jump

3 sets 15 reps

Conditioning

Assault bike work

30 sec on 30 sec rest

5 cycles

sled push 5 sets

sprints

Weightlifting

week 2 day 2

push jerk

6 sets 3 reps 75%

bench press

5 sets 4 reps 75%

bent over bar row

5 x 10 slow tempo

Weght Loss Warriors

160 lunge steps no weight