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

3- 10 min core work