12
Sep
week 2 day 1 ( phase 2) ” Remember”
J5 CrossFit – CrossFit
Warm-up
ROM
then
row 200 m
20 slow air squats
20 slow push ups
run 200 m
Mobility
hip mobility
ankle mobility
chest strtch
I : Metcon (Time)
in honor of 9/11
for time
rx
2001m row or run 1.25 miles
11 box jumps (30/24)
11 thrusters (125/85)
11 burpee c2b pull up
11 power cleans (170/120)
11 hspu
11 american k swings (53/35)
11 toes to bar
11 dead lifts (170/120)
11 push jerks (125/85 )
2001m row or run or 1.25 miles
– intermediate
may lower weights and modify moves
– may cut the row in 1/2
– also in spirit of team work you may also team up
but keep reps the same
40 min cap
Extra Credit
barbell cycle
6 reps
touch and go
power clean
135/95
5 sets
core
50 sit ups