18
Oct
week 7 of 8 day 2 (phase 2)
J5 CrossFit – CrossFit
Warm-up
5 min light row
Mobility
hamstring
Conditioning
4 x 200 m spints on rower
rest 1:1
I : Metcon (AMRAP – Reps)
8 min amrap
build
3 dead lift
3 hspu
6 dead lift
6 hspu
9 dead lift
9 hspu
cont….
RX 185/125
INT – 155/105
RX + 225/155
Extra Credit
min 1 – 1 push up + 1 strict pull up
min 2 -2 push up + 2 strict pull up
so on build
3 x 5 ring muscle ups
or progression