Monday
Metcon
Endonym & Exonym””
1,2,3…9,10,9…3,2,1
Overhead Squats 45/30Kg
Toes to Bar
Aim
Core Endurance
Mobility
Underneath Stretch
Tuesday
Metcon
“Dreamy Sleepy Nighty Snoozy Snooze”
6 Rounds, 2 Minutes On/2 Minutes Off
Ski 200m
AMRAP Wall Facing Handstand Push Ups
*Score as time on the rower and time on the handstand
Aim
Sprint Recovery / Concentration
Mobility
Straddle Stretch
Wednesday
Strength
CrossFit Total
1RM Back Squat
1RM Strict Press
1RM Deadlift
Total lifted
Recovery/Cooldown
Pigeon Stretch
Bretzel Stretch
Thursday
Metcon
“haters gonna hate, hate, hate, hate, hate”
AMRAP 15
5 Bar Muscle Ups
10 Thrusters 40/25Kg
20 Double Unders
Friday
Metcon
“McCallister”
3 Rounds:
24 Calories Erg*
12 Devil’s Presses
*Alternate C2 Erg Each Round
Aim
Breath Work and Back Strength
Mobility
Butterfly Stretch
Underneath Stretch
Saturday
Metcon
“12 Days of Outlaw”
1 Clean & Jerk 100/70Kg
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch 50/35Kg
5 Bar Facing Burpees
6 Push Press 50/35Kg
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats 100/70Kg
Aim
It’s Christmas!