Monday
Metcon
“Sophie’s Choice”
27-21-15-9
Cal Ski
Overhead Squats 43/29Kg
-OR-
27-21-15-9
Cal Bike
Power Clean 52/36Kg
Aim
Classic CrossFit/Pacing
Mobility
Bretzel Stretch
Cactus Stretch
Tuesday
Metcon
“Wahlberg”
AMRAP 30
200m Run
5 Strict Pull Ups
10 Dumbbell Straddle Press 22.5/15Kg
20 Pistols
Aim
Foundational Movement Quality
Mobility
Hurdler Stretch
Banded Shoulder Stretch
Wednesday
Metcon
“Sophie’s Choice”
27-21-15-9
Cal Ski
Overhead Squats 43/29Kg
-OR-
27-21-15-9
Cal Bike
Power Clean 52/36Kg
Aim
Classic CrossFit/Pacing
Mobility
Bretzel Stretch
Cactus Stretch
Thursday
Metcon
“Alwyn”
As Far As You Can In 20 Minutes
2 Rounds
5 Strict Toes to Bar
50′ Kettlebell Farmers Carry 24/16Kg
- 50′ Handstand Walk/5 Wall Walks –
2 Rounds
5 Strict Toes to Bar
10 Kettlebell Front Rack Carry 24/16Kg - 50′ Handstand Walk/5 Wall Walks –
2 Rounds
5 Strict Toes to Bar
50′ Kettlebell Overhead Carry 24/16Kg - 50′ Handstand Walk/5 Wall Walks –
Aim
Grip & Core Strength
Mobility
Underneath Stretch
Shoulder Extension Stretch
Friday
Metcon
“Slug”
5 Rounds:
10 Ring Dips
20 Kettlebell Swings 32/24Kg
40 Backwards Single Unders
Aim
Good Basic Fitness / Movement Quality
Mobility
Bully Stretch
Calf 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