5817 deload week day 1

J5 CrossFit – CrossFit

“champions keep playing untill they get it right “

Warm-up

caochs warm up from then rig to the wall 5 min

Mobility

6 min upper body

1 : Metcon (Time)

RX + GOLD

for time

20 / 15 / 10 front squats 135/ 95

10/ 15/ 20 strict hspu

12 min time cap

2: Metcon (Time)

RX silver

for time

20 / 15 / 10 front squats 115/ 75

10/ 15/ 20 hspu (flat mat)

12 min time cap

3: Metcon (Time)

Intermediate Bronze

for time

20 / 15 / 10 front squats 95/65

10/ 15/ 20 push press

or push ups (hr)

12 min time cap

Extra Credit

1- pick a weakness and work on it

2- pick a mobility and work on it