91817 DELOAD WEEK

J5 CrossFit – CrossFit

Warm-up

coachs choice

5-8 min

Mobility

coachs choice 5-6 min

DEMO

5-6 min demo from coach

Specific warm up

warm up movements 5-6 min

GOLD : Metcon (Time)

for time

13-11-9-7-5

chest to bar pull ups

squat snatch 115/75

12 min time cap

SLVR : Metcon (Time)

for time

13-11-9-7-5

pull ups

squat snatch 95/65

12 min time cap

BRNZ: Metcon (Time)

for time

13-11-9-7-5

banded pull ups

or ring rows

snatch 75/55

12 min time cap