Monday
Strength
20RM Back Squat
Conditioning
AMRAP
30 Backward Skips
10 Ring Rows
10 Kettlebell Swings
Mobility
Butterfly Stretch
Frog Stretch
Tuesday
Metcon/Strength
“Poison Ivy”
18 Minute Window
10,9,8,7,6,5,4,3,2,1
Bar Facing Burpees
Chest to Bar Pull Ups
In the remaining time…
1RM Hang Snatch
Aim
Breath Control / Core Endurance / Strength While Fatigued
Mobility
Bretzel Stretch
Seal Stretch
Wednesday
Metcon
“Hater Blockers”
5 Rounds
15 Cal Row/Ski
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
3 Devil’s Presses
Aim
Grit
Mobility
Bretzel Stretch
Thursday
Structure/Health
1A) Sled Rope Pull x 25′
1B) Sandbag Carry x 50′
2B) 18/15 Cal C2 Bike Erg
2C) Sled March x 50′
Mobility
Breakdancer Stretch
Wall Hinge Stretch
Friday
Metcon
“CrossFit Open 15.3”
AMRAP 14
7 Muscle Ups
50 Wall Balls
100 Double Unders
Aim
Sport Prep – Pacing
Mobility
Wall Ball Thoracic Stretch
Couch Stretch
Saturday
Metcon
CrossFit Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts 102/70Kg
Bar-facing burpees
Aim
Back Endurance / Breathing
Mobility
Bretzel Stretch
Seal Stretch