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week 3 day 4 ” shama lama ding dang “

J5 CrossFit – CrossFit

Warm-up

Mobility

athletes choice

Gymnastics

in 15 min practice

3×10 strict pull up

3 x20 box jump

handstand walk

I: Metcon (AMRAP – Reps)

Tabata WALLBALL

20 sec on 10 sec rest 8 rounds

add total reps

rx 20/14

1 min rest

!!: Metcon (AMRAP – Reps)

tabata toes to bar

20 sec on 10 sec rest 8 rounds total reps

rest 1 min

{{{: Metcon (AMRAP – Reps)

tabata walking lunge

20 sec on 10 sec rest

8 rounds for total reps

rest 1 min

IV: Metcon (AMRAP – Reps)

tabata RING dips

20 sec on 10 sec rest 8 rounds for total reps

Scale -push ups

Weightlifting

Push jerk 6×2 @80%

bench press 3x 3 @ 85%

bent over row 4×6 heavy af

back ext 3×10

Mobilty

rom wod