Call Us: (618) 551-0445

week 4 day 2 phase 2 ” the beginning of the end “

27
Sep

week 4 day 2 phase 2 ” the beginning of the end “

J5 CrossFit – CrossFit

Warm-up

5 rounds

5 push press empty bar

10 sit ups

Mobilty

banded shoulder

I: Split Jerk (5x 3 70% )

II: Metcon (Time)

8 rounds for time

RX

run 200 m

10 toes to bar

4 hand stand push ups 1 flat mat / 1 mat

Intermediate

run 150 m

10 hanging leg raise

2 wall walks

RX +

run 200m

10 t2b

5 strict hspu

16 min time cap

Extra Credit

10 min row

hand stand walk practice

5 min

kettle bell snatch

3 sets 10 alt reps

single arm bent over dumbell row 3 x 8 slow