Call Us: (618) 551-0445

92517 DELOAD WEEK #2

25
Sep

92517 DELOAD WEEK #2

J5 CrossFit – CrossFit

The best time to plant a tree was 20 years ago. The second best time is now.

Warm-up

3 rounds

run 100m

10 burpee

Mobility

2 min each leg wall / couch stretch (elevated if need

1 min each side shoulder / upper arm band

1 min each side wrist

Specific warm up

after coach demos and discusses wod , move through each movments a few times

GOLD : Metcon (Time)

for time

50 wall ball 20/14

15 cleans 135/95

50 wall ball

10 clean 185/145

50 wall ball

5 clean 225/155

14 min time cap

SLVR : Metcon (Time)

for time

50 wall ball 20/14

15 cleans 95/65

50 wall ball

10 clean 135/95

50 wall ball

5 clean 185/145

14 min time cap

BRNZ : Metcon (Time)

for time

50 wall ball 14/10

15 cleans 75/55

50 wall ball

10 clean 95/65

50 wall ball

5 clean 135/95

14 min time cap

TEAM : Metcon (Time)

for time

50 wall ball 20/14

30 cleans 135/95

50 wall ball

20 cleans 185/145

50 wall ball

10 clean 225/155

14 min time cap