Monday
Metcon
“Brooklyn 99”
AMRAP 9
9 Thrusters 43/29Kg
9 Toes to Bar
9 Thrusters
9 Chest to Bar Pull Ups
Aim
Intensity / Grit
Mobility
Half Moon Lat Stretch
Pigeon Stretch
Tuesday
Metcon
“Dante”
20-16-12-8-4
Power Snatch 45/30Kg
Overhead Lunges 45/30Kg
Aim
Lower Body Endurance / Self-Talk
Mobility
Couch Stretch
Wednesday
Metcon
“Don’t Take Your Guns Upside Down”
AMRAP 12
40 Double Unders
20 Pistols
10 Strict Handstand Push Ups
Aim
Skill Practice / Humility
Mobility
Bretzel Stretch
Shoulder Extension Stretch
Thursday
Structure
1A) Dumbbell Floor Press
3-4 x 8-12 reps
1B) Backwards Sled Drag
3-4 x 50′
2A) Rope Climb
3-4 climbs
2B) D-Ball Carry
3-4 x 50′
Friday
Strength & Core Day (22.3 Dependant)
Saturday
CrossFit Open 22.3