20
Sep
92017 DELOAD WEEK
J5 CrossFit – CrossFit
Warm-up
coachs choice 5-8 min
Mobility
5-6 coachs choice
DEMO
3 min coach demo
Specific warm up
5- 10 min
GOLD : Metcon (AMRAP – Reps)
20 min AMRAP
TEAMS OF 2
100- push ups
80- ghd sit ups
60- pistols
40- cal row
20- sto 185/135
1 – athlete moves at a time
2 – 300 reps per round
SLVR : Metcon (AMRAP – Reps)
20 min AMRAP
TEAMS OF 2
100- push ups
80- sit ups
60- goblet squats 44/26
40- cal row
20- sto 155/105
1 – athlete moves at a time
2 – 300 reps per round
BRNZ : Metcon (AMRAP – Reps)
20 min AMRAP
TEAMS OF 2
100- push ups
80- crunch
60- air squats
40- cal row
20- sto 115/75
1 – athlete moves at a time
2 – 300 reps per round
