21
Sep
92117 DELOAD WEEK
J5 CrossFit – CrossFit
Warm-up
coachs warm up
5-8 min
Mobility
coachs choice
5-7 min
DEMO
5-6 min demo
Specific warm up
6-8 min
SLVR: Metcon (AMRAP – Reps)
2 min amrap
15/12 cal row
10 k swings 53/35
max ERG over burpee
rest 1 min
2 min amrap
15/12 cal row
10 k swings 53/35
max ERG over burpee
rest 1 min
2 min amrap
15/12 cal row
10 k swings 53/35
max ERG over burpee
rest 1 min
2 min amrap
15/12 cal row
10 k swings 53/35
max ERG over burpee
totally burpees of all rounds is score
BRNZ: Metcon (AMRAP – Reps)
2 min amrap
13/10 cal row
10 k swings 44/26
max ERG over burpee
may step
rest 1 min
2 min amrap
13/10 cal row
10 k swings 44/26
max ERG over burpee
may step
rest 1 min
2 min amrap
13/10 cal row
10 k swings 44/26
max ERG over burpee
may step
rest 1 min
2 min amrap
13/10 cal row
10 k swings 44/26
max ERG over burpee
may step
totally burpees of all rounds is score
