1.4-4 Cycle 1, Week 4, Day 4

CrossFit Rise Above – CrossFit

Pre Warmup

Knees

https://youtu.be/6XCMefKFw1Q?t=98

Warm-up

Warm-up (No Measure)

3 Rounds

15 Med Ball Situps

5 Hand Release Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

14 Cal. Row

14 Deficit Push Ups

Gymnastics

Kipping (10:00)

Skill

Metcon

Metcon (4 Rounds for reps)

12:00

4 Rounds

1:00 AMRAP Burpee Box Jumps

Rest 2:00

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