|alexyev uses kb to warm the body before attacking the weights|
CrossFitters (deload week)
Warm Up: 3 rounds - Run 200m, 5x thrusters (45#), 10x air squats, stretch of your choice.
Work Capacity: Complete the following for time...
30x thrusters (95#/65#)
50x pistols, alternating legs
1 mile run
Recovery: 10x 100m sprints on the rower.(Rest 30 seconds between sprints)
Core: 1x max plank hold