23
Jan
Mon 1/23/17
CrossFit BattleCry – CrossFit
PVC Warmup (No Measure)
Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch
10 Reps of Each
Metcon (No Measure)
Jog 800M
Metcon (AMRAP – Rounds and Reps)
18 Min Amrap
12 Box Step Ups
12 Hollow Body Rocks
12 KB Swings
use a light to medium weight. Use approx. 60% effort
cool down 4 (No Measure)
1 min. Wide leg forward fold
2 min WB straddle stretch
1 Min Each Pigeon Pose
Banded shoulder stretches
Deload week means spending a little extra time working on technique and mobility and making sure you get enough sleep and nutrition. Go easy on the weight and hard on the recovery.