Monday
Metcon
“Two feet means two feet”
21-15-9-6-3
Lateral Bar Hop Burpees
Overhead Squats 45/30Kg
Aim
Fast and Precise
Mobility
Underneath Stretch
Butterfly Stretch
Tuesday
Metcon
“Geological”
AMRAP 18
3 Wall Facing Handstand Push Ups
4 Farmers Carries (100′ feet)
5 Cal Bike
Aim
Shoulders & Bracing
Mobility
Cactus Stretch
Ring Shoulder 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
Strength
Back Squats
10-8-6-4-2
Conditioning
AMRAP 8
8 Abmat Sit Ups
4 Box Step Ups 20″
Friday
Metcon
“CrossFit Open 23.2”
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 8 minutes to establish:
1-rep-max push press (from rack)
Aim
Test
Mobility
Underneath Stretch
Saturday
Metcon
“Run, Grace, Run”
800m Run
30 Power Clean & Push Jerks 70/45Kg
800m Run
Aim
Power Development / Grit
Mobility
Straddle Stretch