Monday
Metcon
“The Big Short”
21 Thrusters 43/29Kg
21 Pull Ups
15 Thrusters 52/36Kg
15 Chest to Bar Pull Ups
9 Thrusters 61/43Kg
9 Bar Muscle Ups
Aim
High Intensity / Enthusiasm
Mobility
Bretzel Stretch
Tuesday
Metcon
“Elinor Ostrom”
AMRAP 30
10 Cal Erg
10 Abwheel Rollouts
10 Banded Pull Aparts
10 Banded Push Downs
100′ Suitcase Carry
Aim
Base Building / Health
Mobility
Saddle Stretch
Half Moon Stretch
Wednesday
Metcon
“Fearless”
10,9,8…3,2,1
Wall Facing HSPU
Deadlifts 140/90Kg
Aim
Strength!
Mobility
Bretzel Stretch
Capsule Stretch
Thursday
Metcon
“Gorgeous”
50 Burpee Box Jump Overs
50 Kettlebell Swings 32/24Kg
50 Wall Ball Shots
50 Cal Row/Ski
Aim
Breath control / grit
Mobility
Couch Stretch
Friday
Metcon
“Fun House”
In 2 Minutes
12/8 Calorie Concept 2 Bike
5 Strict Chin Ups
AMRAP Crossovers
2 minute rest
12/8 Calorie Assault Bike
5 Strict Pull Ups
AMRAP Handstand Walk
2 minute rest
Repeat 4 times
Aim
Skill/Coordination Under Fatigue
Mobility
Ring 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