Main – CrossFit
De-Load Week
Warm-up
(No Measure)
50m Jog
50m Skip
50m Lunges
50m Duck Walk
Weightlifting
(No Measure)
Barbell Safety
4:00
Squatting Safety
Pressing Movement Safety
Back Squat (3 x 5 @ 50%)
Gymnastics
Plank Holds (Tabata)
Metcon
Metcon (No Measure)
Partner WOD:
20:00 @ 80%
One athlete working at a time:
:30 Wall Balls (20/14)
:30 Step Up/Step Downs (24/20)
:60 rest as Partner does WB & BJ
*****10 Burpee Penalty for not smiling during the workout*****
*****10 Burpee Penalty for not high fiving your partner to change spots*****
Mobility
:30 Couch (per leg)
:30 Rest
:60 Couch (per leg)