Week 5 Day 4

26.2 CrossFit – CrossFit

Warm-up (No Measure)


:30s Arc Hold

10 Hollow Rocks

1 Wall Walk

10 Double Under or 10 High Knee Jump Rope

Bench Press (5@ 59% 5@ 68% 5+@ 77%)

Bent Over Row (3×12)


Metcon (AMRAP – Reps)

3 x 3 Minute Rounds with 3 Minutes Rest in Between Each Round

50 Double Under

10 DB G2OH 40/30 (5 each arm)

10 Ring Row
**Coaches Note: the athlete will restart at the top for each 3 minutes. They will not pick up where they left off.

L1 will do 50 High Knee Jump Rope

DB weight of choice

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