*Deload Week
GROUP PREP:
500 Meter Row
40 Seconds World’s Greatest
30 Seconds Samson Stretch
20 Air Squats
10 Lateral Box Step-ups (5 Each Leg)
Barbell Warmup
STRENGTH:
Tempo Back Squat
5 Sets:
1 Tempo Back Squat + 2 Back Squats
Tempo:
• 5 Seconds Down
• 1 Second Pause
• Normal Speed Stand
Set 1: 60% of your 1RM
Set 2: 65%
Sets 3-5: 70%
WOD:
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
MOBILITY:
Medicine Ball Thoracic Opener
Pigeon Pose
Lats Foam Roll
CrossFit Reserve 