Monday
Metcon
“The Matrix”
AMRAP 20
10 Inverted Rows
20 Goblet Lunges
30 Abmat Situps
40 Double Unders
Aim
Base Fitness / Back Health
Mobility
Cactus Stretch
Calf Stretch
Tuesday
Metcon
“CrossFit Open 20.1”
10 rounds for time of:
8 ground-to-overheads 43/29Kg
10 bar-facing burpees
Aim
Breath Control!
Mobility
Shoulder Extension Stretch
Wednesday
Metcon
“Jackie Pro”
1000m Row
50 Thrusters 43/29KG
30 Bar Muscle Ups
Aim
Breath work / Pacing
Mobility
Couch Stretch
Thursday
Metcon
“Down Bad”
Every 4 Minutes x 5 Rounds
18/15 Cal Bike
15 Dumbbell Push Presses
12 Toes to Rings
(3 minute cap)
Aim
Sprint & Recover
Mobility
Wall Pec Stretch
Friday
Metcon
“Hellacious”
1200m Run
63 Deadlifts 60/40Kg
36 Push Ups
800m Run
42 Deadlifts
24 Push Ups
400m Run
21 Deadlifts
12 Push Ups
Aim
Back Endurance
Mobility
Bretzel Stretch
Saturday
Warm Up
Dodgeball
Teams of 3
“Derek’s Angels”
150 Cal Ski
150 Box Jump Overs
100 Cal Row
100 Dumbbell Burpee Deadlifts
50 Cal Bike
50 Sandbag Cleans
Aim
Teamwork & Fun
Mobility
Straddle Stretch
Bretzel Stretch