15
Nov
111517 deload week
J5 CrossFit – CrossFit
So you never know who you touch. You never know how or when you’ll have an impact, or how important your example can be to someone else.
Warm-up
coachs choice 8-10 min
Mobility
6-8 min coachs choice
Skill Practice
8 min odd object skill
sand bag toss/sled push / yoke carry /farmer carry / sled pull
:@: Metcon (Time)
TEAM WOD
as a team complete
for time
30 cal row
30 toes to bar
30 cal row
30 box jump over 20 in
30 cal row
30 wall ball situps 10#
30 cal row
30 pull ups
30 cal row
30 push ups deficit 45/25
30 cal row
30 swings 53/35
30 cal row
30 alt db snatch 50/30
25 min cap
Extra Credit
1- 30 min mobility
2- 20 min light cardio
3- 10 min core work