Monday
Metcon
Blondie’s
6 Rounds for time of:
200m Run
4 Strict Toes To Bar
4 Wall Facing Hand Stand Push Ups
4 Strict Pull Ups
Aim
Gymnastics
Tuesday
Metcon
Aquavit
In a 4 min Window Complete:
3 Wall Walks
50ft Suitcase Lunges 22.5/15kg
40 Double Unders
Rest for 3 Min
Aim
Shoulders & Core
Wednesday
Metcon
Castro PandaPup
30/25 Cal Ski
15 Snatches 61/43kg
30/25 Cal Row
15 Snatches 61/43kg
30/25 Cal Ski
Aim
Classic CrossFit Sandwich
Thursday
Metcon
Cruel Summer
14 Alt Dumbbell Snatch 22.5/15
10 Pistol Squats
14 Alt Dumbbell Hang Clean and Jerk 22.5/15
10 Lateral Burpees over Dumbbells
Aim
Unilateral strength & balance
Friday
Metcon
Pump Day
Back Squat 7-7-7-5-5-5-3
Dumbbell Bench Press 10-10-8-8-6-6-4
Pump Day .1
3 Strict Chin Ups
6 Cal Bike/Bike
9 V-ups
Aim
Strength
Saturday
Metcon
Chicken Tikka Masala
50 Cal C2Bike/Air Bike
40 Kettlebell Swings 24/16kg
30 Toes To Bar Abmat
50 Box Step Overs 22.5/15kg
20 Chest to Bar Pull Ups Abmat
10 Bar Muscle Ups
50 Cal Air Bike/C2Bike
Aim
Gymnastics & Stamina