Monday
Metcon
“Shellstrop”
AMRAP 15
5 Strict Chin Ups
10 Crosover Skips
15 Cal Erg
*Pick your worst erg
Aim
Coordination, Cardio, Composure
Mobility
Banded Lat Stretch
Calf Stretch
Tuesday
Metcon
“Fearless”
10,9,8…3,2,1
Wall Facing HSPU
Deadlifts 140/90Kg
Aim
Strength!
Mobility
Bretzel Stretch
Capsule Stretch
Wednesday
Metcon
“Onion in my belt”
5 Rounds
2 Minute Window
5 Shuttle Runs
10 Toes to Bar
AMRAP Cal Assault Bike
-rest 2 minutes-
Aim
Agility & Intensity
Mobility
Straddle Stretch
Thursday
Metcon
“Amanda”
9-7-5 reps
Muscle Ups
Snatches 61/43Kg
Aim
Skill
Mobility
Breakdancer Stretch
Shoulder Extension Stretch
Friday
Metcon
“CrossFit Open 19.5”
33-27-21-15-9
Thrusters 43/29Kg
Chest to Bar Pull Ups
Aim
Open Prep
Mobility
Saddle Stretch
Pigeon Stretch
Saturday
Partner Workout
“Westham”
AMRAP 20
40 Cal Row
40 Sit Ups
30 Cal Bike
30 Bupees
20 Cal Ski
20 Sandbag Cleans
Aim
Friendship
Mobility
Butterfly Stretch