Bring A Friend Week

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