Monday
Metcon
“Left on Read”
10 Rounds:
9 Handstand Push Ups
15 Cal Row/Bike
21 Double Unders (unbroken)
Aim
Skill Under Fatigue
Mobility
Capsule Stretch
Calf Stretch
Tuesday
Metcon/Strength
“Assos”
AMRAP 10
5 Burpee Pull Ups
10 Kettlebell Snatches 24/16Kg
-straight into-
10 Minutes to establish a 1RM Hang Squat Snatch
Aim
Grip, Technique / Focus
Mobility
Ring Pec Stretch
Wednesday
Metcon
“Gimme Five Bees For A Quarter”
5 Rounds
2 Minute Window
10 Pistols
10/7 Calories Ski
AMRAP Burpee Box Jump Overs
-rest 2 minutes-
Aim
Balance, Intensity
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Thursday
Metcon
“Glitch”
AMRAP 12
2 Rounds:
12 Chest to Bar Pull Ups
12 Dumbbell Hang Power Cleans
2 Rounds:
6 Bar Muscle Ups
12 Dumbbell Thrusters
Aim
Upper Body Pulling, Lower Body Pushing
Mobility
Forearm Stretch
Saddle Stretch
Friday
Metcon
“CrossFit Open 20.1”
10 rounds for time of:
8 ground-to-overheads 43/29Kg
10 bar-facing burpees
Aim
Breath Control!
Mobility
Shoulder Extension Stretch
Straddle Stretch
Saturday
Metcon
“Judgy Judgy”
AMRAP 8
6 Toes to Bar
12 Wall Balls
24 Double Unders
Aim
Open Prep With A Judge
Mobility
Wall Ball Thoracic Stretch