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