Remember, we can adjust any workout to the right level for you!
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
Strength
Back Squat
4-4-4-4-4
Conditioning
AMRAP 12
6 V-Ups
9 Ring Rows
12 Air Squats
Wednesday
Metcon
“Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls 35/20Kg
1 minute Box Jumps (20 in)
1 minute Push Press 35/20Kg
1 minute Row (calories)
1 minute Rest
Aim
Pacing & Positivity
Mobility
Bretzel Stretch
Thursday
Skill
Skin The Cats
Metcon
“Screaming, Crying, Perfect Storm”
90 Double Unders
30 Kettlebell Overhead Lunges 32/24Kg
30 Pull Ups
60 Double Unders
20 Kettlebell Overhead Lunges
20 Pull Ups
30 Double Unders
10 Kettlebell Overhead Lunges
10 Pull Ups
Aim
Coordination & Overhead Strength
Friday
Metcon
“CrossFit Open 18.1ish”
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12 Cal C2 Bike/Ski
Aim
Core/Grip Endurance
Mobility
Banded Shoulder Stretch
Bully Stretch
Saturday
Metcon
CrossFit Open 18.4ish
For time:
21 deadlifts 102/70Kg
21 handstand push-ups
15 deadlifts
15 handstand push-ups
9 deadlifts
9 handstand push-ups
9 deadlifts 143/93Kg
50-ft. handstand walk
15 deadlifts 143/93Kg
50-ft. handstand walk
21 deadlifts 143/93Kg
50-ft. handstand walk
Aim
Strength Endurance
Mobility
Capsule Stretch
Breakdancer Stretch