13
Sep
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