crossfitnine7

Deload Week 1  warm up / movement prep pull up

Group Class 8am, 9am, 10am "DT" 5 rounds 12 deadlift

12-min amrap 20 oh walking lunge steps *hold plate* 20

for time w/partner 800m run (together) 60 - 40

warm up / movement prep pull up progressions 10 kips

2 rounds (30-min) row 500m rest 2-min run 400m rest

"sculpt" 3 sets : 10 strict shoulder press 15 oh

warm up / movement prep toes to bar progressions 10

front squat - 1rm recommended loading 5 pause squats

4 rounds : e3mom 15/12 cal ski + 100 ft