week 6 (of 8 ) day 4

J5 CrossFit – CrossFit

Warm-up

coaches choice

Mobility

8 min athletes choice

Gymnastics

15 min practice

ring muscle ups

5x 3

or

5 sets of

3 ring row

3 pass throughs

3 dips

hand stand walk

Metcon (AMRAP – Reps)

for total reps

3 rounds

RX

1 min max dubs

1 min max push ups

1 min russain kswing 53/35

1min ab mat situps

1 min rest

Intermediate

1 min max singles

1 min max push ups

1 min max swings

1 min ab mat situps

1 min rest

*if you are using this as a recovery day then move through this slowly and get a good sweat on

*if you are getitng a good workout , then push your self and get the most out of each min

Weightlifting

see white board

Recovery

Rom wod