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week 4 day 4 “Hello McFly any body in there”

J5 CrossFit – CrossFit

Warm-up

Mobility

soft tissue work , lower body

Gymnastics

3 sets 10 shoulder tap

3 sets 5 wall walk

or

hs walk practice for 8 min

box jump over 3 x 10 rebound

strict false grip ring row 3 x 10

I: Metcon (AMRAP – Rounds and Reps)

8 min amrap

RX

10 pull ups

30 double unders

10 handstand push up

intermediate

10 jumping pull up

10 dubs

5 modified hspu

Weightlifting

split jerk

5 x 1 @ 90%

bench press

3×1 @ 90%

bent over row

3×12 med #

back ext

3×12

Weght Loss Warriors

15 min row for cals