Midterms!

Monday
Metcon
CrossFit Open 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches 22.5/15Kg
15 box jump-overs 24/20″

Aim
Core Endurance / Grit

Mobility
Box Pigeon Stretch
Box Shoulder Stretch

Tuesday
Strength
1RM Front Squat

Conditioning
AMRAP 16
10 Cal Ski (Can Do 200m run if you’d prefer)
8 Toes to Bar

Mobility
Couch Stretch
Book Opener Stretch

Wednesday
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

Thursday
Metcon
CrossFit Open 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters 43/29Kg
18 chest-to-bar pull-ups
36 double-unders
18 thrusters 52/34Kg
15 bar muscle-ups
30 double-unders
15 thrusters 61/38Kg

Time cap: 12 minutes

Aim
Pure CrossFit Sport Practice / Enthusiasm

Mobility
Straddle Stretch
Saddle Stretch

Friday
Structure/Health
1A)
Sled Rope Pull 25′
Stiff Legged Bear Sled Pull 25′
3-4 rounds
1B)
Palov Press
3-4 x 12-15

2A) Handstand Walk
3-4 x 50′
2B) D-Ball/Sandbag Keg Carry
3-4 x 50′
2C) Abwheel Rollouts
3-4 x 6-10

Aim
Health & Skills / Recovery

Mobility
Breakdancer Stretch
Cactus Stretch

Saturday
Metcon
“Triple Three”
3000m Row
300 Double Unders
3 Mile Run

*Longer workout, prep for a 90 minute training session
**If you’re tight for time we can reduce the workout length

Aim
Cardiovascular Fitness / Self-Talk

Mobility
Hurdler Stretch

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