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
“Leopards”
10 Rounds
3 Bar Muscle Ups
10 Dumbbell Snatches
30 Double Unders
Aim
Grip & Pacing
Mobility
Forearm Stretch
Half Moon Lat 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
“Bejewelled”
AMRAP 18
2 Farmers Carries 22.5/15Kg
4 Toes to Bar
6 Goblet Squats
8 Shuttle Runs
Aim
Core and Cardio – Coredio!
Mobility
Hurdler Stretch
Friday
Strength
Strict Press
10-8-6-4-2
Alternate with 5 x 8 Lying on the bench kettlebell row thingies
Conditioning
AMRAP 10-12
4 Strict Chin Ups
6 Burpees
8 Kettlebell Swings 32/24Kg
Mobility
Capsule Stretch
Social Post
Upper body strength
Saturday
Metcon
“Mariah”
30-20-10
Pistols
Handstand Push Ups
Calorie Row / C2 Bike
Aim
Proper pacing
Mobility
Couch Stretch