Deload week day 1 “camaro”

J5 CrossFit – CrossFit

Warm-up

Mobility

banded mobility for 5-8 min to prep the shoulders and hips.

Specific warm up

spend time warming up the hang squat clean

warm up the pull ups

I: Metcon (Time)

For time

21-15-9

RX

hang squat clean 115/75

chest to bar pull ups

Intermediate

hang squat clean 75/55

pull ups

Extra Credit

back squat 3×3

spend time cleaning up this movement

sled push 5 sets HAF

Weght Loss Warriors

1min jump rope

1min crunch

5 rounds

lunge walk 20 steps

3 rounds

1 min rest in between

Mobility

spend 20 min on lower body soft tissue work

(lacross ball, pvc, barbell)