week 2 day 2 ( phase 2) ” up and over”

J5 CrossFit – CrossFit

Warm-up

pvc

pass thought 15

ohs 15

15 hollow rocks with pvc

3 rounds

Mobility

hamstring / banded

t spine pvc

lat roll

I : Front Squat (5×4 @70% )

rest 1 min in between sets

II : Metcon (AMRAP – Reps)

8 min Amrap

Rx

9 overhead squats 95/65

18 wall ball 20/14

intermediate

9 ohs your choice

18 wall ball

RX +

9 ohs 135/95

18 wall ball 20/14

1 rnd = 27 reps

Extra Credit

conditioning

5 sets 300 m row

2:1 rest

death by push ups

min 1- 5 push up

min 2- 10 push up

min 3- 15 push up

min 4- 20 push up

min 5- 25 push up

min 6- 30 push up

etc till you can’t complete