111617 deload week

J5 CrossFit – CrossFit

The chances you take, the people you meet, the people you love, the faith that you have. That’s what’s going to define you.

Warm-up

8-10 min coach choice

Mobility

6-8 min coachs choice

Skill Practice

8 min

core skill practice

choose 4 core movments and work on them

:>: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

600 m row

5 bar over burpee

4 hspu

3 dead lifts 275/185

2 turkish get ups 35/20
scale options

– light weight

– multi mat hspu

-sup strict db press x 2

Extra Credit

1- 30 min mobility

2- 25 min med cardio

3- rom wod