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Monday
Metcon
“With Friends Like These…”
30 Cal Assault Bike
30 Lateral Burpees
30 Power Snatches 60/40Kg
30 Lateral Burpees
30 Cal Assault Bike
Aim
Breathing & Pacing
Mobility
Straddle Stretch
Tuesday
Metcon
“Aibohphobia”
100 Double Unders
25 Box Jumps Overs
50 Kettlebell Swings (Russian)
100 Double Unders
50 Kettlebell Swings (Russian)
25 Box Jumps Overs
100 Double Unders
Aim
Lower Body Endurance / Breathing
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Wednesday
Metcon
“Graduation Day”
AMRAP 7
10 Cal Row
10 Dumbbell Push Press
-rest 3 minutes-
AMRAP 7
10 Cal Ski
10 Box Step Overs
-rest 3 minutes-
AMRAP 7
10 Cal Bike
10 Dumbbell Snatches
-rest 3 minutes-
Aim
Blood Flushing / Managing Rest
Mobility
Capsule Stretch
Thursday
Metcon/Strength
“ivy”
18 Minute Window
10,9,8,7,6,5,4,3,2,1
Bar Facing Burpees
Toes to Bar
In the remaining time…
1RM Hang Clean
Aim
Breath Control / Core Endurance / Strength While Fatigued
Mobility
Bretzel Stretch
Friday
Metcon
“Rooster Cockburn”
15 Minute Ladder
3 Handstand Push Ups
3 Farmers Carries
3 Cal Erg
6/6/6; 9/9/9; 12/12/12;
Aim
Grit
Mobility
Hurdler Stretch
Ring Pec Stretch
Saturday
Metcon
“CrossFit Open 19.5”
33-27-21-15-9
Thrusters 43/29Kg
Chest to Bar Pull Ups
Aim
Open Prep
Mobility
Saddle Stretch
Pigeon Stretch