16
Nov
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