deload week day 5 “charger”

J5 CrossFit – CrossFit

Warm-up

Mobility

add work

hip work

Specific warm up

row 5-10 cal

5- 10 wall ball

3-5 pull up

2 slow rounds

I: Metcon (Time)

partner wod

teams of 2

for time

RX

100 cal row

75 power snatch 75/55

50 pull ups

75 wall ball 20/14

50 push ups

400 m run

Intermediate

100 cal row

75 ground to over head 75/55

50 ring row or jpu

75 wall ball 14/10

run 400m

Extra Credit

sled pull (heavy )

6 laps

10 tire flips out side

weight loss athletes

sled pull 5 laps

10 rupees slow 3 round ! min break

alternating jumping lunge 3×20