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“THE DIRTY DE-LOAD”

J5 CrossFit – CrossFit

OK athletes new and old, this is a DELOAD week. Meaning we are pulling back on the weights a bit to give those joints some rest. Lets have fun this week and remember why we do what we do.

Warm-up

Coaches choice

Mobility

Coaches choice

Upper body

Skill Practice

Coaches teach the air squat and the proper dynamics of a squat.

Coaches teach the break down of the kettle swing ( Russian )

Metcon (Time)

“THE DIRTY DE_LOAD”

4 rounds for time

5 burpees

10 kettle swings Russian (53/35)

15 air squats

20 ab mat situps

The scaled version

5 burpees

10 kettle swings ( your choice weight )

10 air squats

15 sit up

Enjoy