33017 post open deload week

J5 CrossFit – CrossFit

“every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world”
Harriet Tubman

Warm-up

caochs warm up

Mobility

1- lacross ball glute

2- lacross ball shin

Core

6 min core blast

Gymnastics

a- 5 x 10 pull ups your style choice

b- 5 x 10 banded strict

c- butterfly practice

d- kipping practice

e- muscle up practice bar

12 min

1 : 33017 SILVER (AMRAP – Rounds and Reps)

8 min Amrap

10 alt dumbbell snatch 50/35

10 wall ball 20/14

10 american k swings 53/35

2: 33017 Bronze (AMRAP – Rounds and Reps)

Intermediate

8 min amrap

10 alt db snatch 35/20

10 wall ball 14/10

10 american kswings 44/26

Extra Credit

30 min mobility sesh or

ROM WOD