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