Monday
Metcon
“Cerveza Cristal”
3 Rounds
9 Thrusters 43/29Kg
9 Toes to Bar
3 Rounds
7 Thrusters 52/36Kg
7 Chest to Bar
3 Rounds
5 Thrusters 61/43Kg
5 Bar Muscle Ups
Aim
Panda Cup Prep / Classic CrossFit
Mobility
Frog Stretch
Ring Lat Stretch
Tuesday
Metcon
“Nate Dogg”
AMRAP 15
5 Wall Walks
10 Kettlebell Swings
15 Cal Bike/Ski
Aim
Core Endurance
Mobility
Capsule Stretch
Bretzel Stretch
Wednesday
Metcon
“Highway to Hell”
15 Minute Ladder
1 Power Snatch 40/25Kg
1 Bar Facing Burpee
2 Power Snatches
2 Bar Facing Burpees
3/3, 4/4, 5/5…
Mobility
Capsule Stretch
Bretzel Stretch
Thursday
Strength
20RM Back Squat
Conditioning
AMRAP
30 Double Unders
10 Dumbbell Front Rack Lunges
Mobility
Butterfly Stretch
Frog Stretch
Friday
Structure
1A) Sled Backwards Walk
4 x 50′
1B) Handstand Walk
4 x 50′
2A) Stiff Leg Bear Crawl
4 x 50′
2B) Suitcase Carry
4 x 100′
Saturday
Metcon
“Stockholm Syndrome”
4 Rounds
20 Dumbbell Push Presses
20 Cal Ski/Row
20 Dumbbell Box Step Ups 20″
20 Pull Ups
Aim
Grip & Grit
Mobility
Box Shoulder Stretch
Box Pigeon Stretch