14
Sep
week 2 day 3 (phase 2) “bump up the jam “
J5 CrossFit – CrossFit
Warm-up
5 min jog
5 inch worms
10 spider walks
I: Bench Press (5×4 @ 70% )
rest 1 min in between
use spotter
I I: Metcon (Time)
for time
rx
7- burpee box jump 24/20
7- hspu (flat mat/1 mat)
6-
6-
5-
5-
4-
4-
3-
3-
2-
2-
1-
1-
Intermediate
burpee step ups
hand release push ups
Rx +
30 in box
strict hs push up flat mat
12 min cap
Extra Credit
10 min hs walk practice
L sit 5 sets of 15 sec holds
pull over 3×10
face pull 3×10