week 7 of 8 day 4

J5 CrossFit – CrossFit

Warm-up

Mobility

Gymnastics

15 min practice

hand stand walk or hs walk progression

strict pull up

3×10

Core

5 sets ghd sit up

10 reps

Conditioning

sled push 4 sets down and back

Metcon (AMRAP – Rounds and Reps)

8 min amrap

Rx

20 american swings 53/35

15 burpee

10 kbell lunge

Intermediate

lower weight kbell

Weightlifting

day 2 see white board

Recovery

ROM WOD