Monday
Metcon
“Gunslinger”
AMRAP 20
4 Handstand Push Ups
6 Pistols
8 Kettlebell Snatches 24/16Kg
Aim
Single side work + a touch of shoulders
Mobility
Quad Stretch
Shoulder Stretch
Tuesday
Metcon
“Takei”
5 Rounds
5 Cal Assault Bike
10 Burpees
15 Abmat Sit Ups
20 Unbroken Double Unders
Aim
Control your breath
Mobility
Straddle Stretch
Hurdle Stretch
Wednesday
Metcon
“Sensitive”
3 Squat Snatches 40/25Kg
3 Pull Ups
6 Squat Snatches 40/25Kg
6 Pull Ups
9 Squat Snatches 40/25Kg
3 Squat Snatches 50/30Kg
3 Chest to Bar Pull Ups
6 Squat Snatches 50/30Kg
6 Chest to Bar Pull Ups
9 Squat Snatches 50/30Kg
9 Chest to Bar Pull Ups
3 Squat Snatches 60/40Kg
3 Bar Muscle Ups
6 Squat Snatches 60/40Kg
6 Bar Muscle Ups
9 Squat Snatches 60/40Kg
9 Bar Muscle Ups
Aim
Technique
Mobility
Couch Stretch
Wall Hinging Stretch
Thursday
Core
AMRAP 6
Seated Leg Lifts 12
Abwheel Rollouts 6
Metcon
“A Perfectly Good Heart”
10 Rounds for Total Calories
40 seconds Ski / 20 seconds rest
40 seconds Bike / 20 seconds rest
40 seconds Row / 20 seconds rest
Aim
Pure Cardio
Mobility
Scorpion Stretch
Kneeling Quad Stretch
Friday
Metcon
Amrap 12
Rope Climbs x2
Hip thrust x8
Backward Sledd March 50ft
Amrap 12
Sled March 50ft
Bench Row x8
Straddle press x6
Mobility
Forearm Stretch
Pec Stretch
Saturday
DRAFT DAY!
Judged Metcon
“CrossFit Open 13.4”
7 Minute Ladder
3 Clean & Jerks 61/43Kg
3 Toes to Bar
6/6, 9/9/, 12/12…
Aim
Open Prep With Judging
Mobility
Shoulder Extension Stretch