Pre Season – Final Week!

Monday
Metcon
“Brigid”
5 Rounds
Run 400m
20 Wall Balls
15 Kettlebell Swings 24/16Kg

Aim
Breathing Control / Pacing

Mobility
Wall Ball Thoracic Stretch

Tuesday
Metcon
“Soft Launch”
10 Rounds
9 Toes to Bar
7 Burpee Box Jump Overs 24/20″
5 Thrusters 61/43Kg

Aim
Grip & Grit / Self Talk

Mobility
Box Pigeon Stretch
Box Shoulder Stretch

Wednesday
Metcon
“Time Crisis”
AMRAP 4
16 Chest to Bar Pull Ups
16 Regionals Lunges
As Many Calorie Rowing in the remaining time
-rest 2 minutes-
Repeat 4 times total

Aim
Speed Work / Recovery

Mobility
Saddle Stretch
Forearm Stretch

Thursday
Metcon
“You Need To Calm Down”
21-18-15-12-9-6-3 reps:
Overhead Squats 61/43kg
Bar Facing Burpees

Aim
Core Stability

Mobility
Straddle Stretch

Friday
Metcon
“CrossFit Open Workout 21.1”
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Aim
Open Prep (Blame all those DU lovers in the WhatsApp Group)

Mobility
Capsule Stretch
Calf Stretch

Saturday
Metcon
“Draft Day”
AMRAP 7
10/7 Cal Assault Bike
10 Dumbbell Power Cleans 22.5/15Kg
-rest 3 minutes-
AMRAP
10/7 Cal Ski Erg
10 Handstand Push Ups

Aim
Just move today

Mobility
Shoulder Extension Stretch
Crossover/Cactus Stretch

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