Pre Season 1.2: 8 – 13 Jan

Monday
Metcon
“Karen”
150 Wall Balls, for time

Aim
Grit & Endurance / Strategy

Mobility
Wall Ball Thoracic Stretch
Couch Stretch

Tuesday
Metcon
“D.T.”
5 Rounds
12 Deadlifts 70/47Kg
9 Hang Power Cleans
6 Push Jerks

Aim
Strength Endurance & Barbell Cycling

Mobility
Bretzel Stretch
Shoulder Extension Stretch

Wednesday
Metcon
“Optimus”
AMRAP 15
3 Chest To Bar Pull Ups
6 Cal Erg
18 Double Unders

Aim
Efficiency & Transitions

Mobility
Twisting Lat Stretch
Calf Stretch

Thursday
Metcon
“Monster On The Hill”
AMRAP 16
4 Strict HSPU
8 KB Snatches 24/16Kg
16 Goblet Lunges

Aim
Muscular Endurance

Mobility
Saddle Stretch

Friday
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

Saturday
Metcon
“Lost Frequencies”
3 Rounds
AMRAP 5
10 Cal Erg
10 Toes to Bar
10 Box Jumps
-rest 1 minute-

*Swap C2 Erg Each Round

Aim
Core Endurance & Pacing

Mobility
Box Pigeon Stretch
Box Shoulder Stretch