9
Sep
week 1 day 4 (phase 2) ” another open wod “
J5 CrossFit – CrossFit
Warm-up
15 good mornings
15 lunge
15 hollow rock
15 super mans
Mobility
1- lat banded stetch
2- banded hip stretch
I : CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
intermediate
15 min amrap
9 dead lifts 115/75
12 push ups (mod)
15 step ups
Gymnastics
10 min hs walk practice
or
hs walk progressions
ring muscle ups
5x 3 reps
or
5 ring row +5 ring dips
Weght Loss Warriors
see white board
Weightlifting
white board
Mobility
see white board