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week 1 day 4 (phase 2) ” another open wod “

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