Monday
Metcon
“Loosen Up”
4 Rounds
24 Wall Balls
16 Toes to Bar
Aim
Heart Rate & Grip Control / Positivity
Mobility
Wall Ball Thoracic Stretch
Pigeon Stretch
Tuesday
Metcon
“Grand Aul Stretch”
AMRAP 15
5 Bar Muscle Ups
10 Dumbbell Clean & Jerks
50 Double Unders
Aim
Skill Practice, Steady Pace & Focus
Mobility
Shoulder Extension Stretch
Straddle Stretch
Wednesday
Strength
Overhead Squats
3-3-3-3-3
Conditioning
AMRAP 10
10 Calorie Erg
10 Overhead Squats
Aim
Core Strength & Humility
Mobility
Half Moon Lat Stretch
Thursday
Metcon
“Cable Ties”
21-15-9
Push Jerks 70/45Kg
Chest to Bar Pull Ups
Aim
Sprint Pacing, Breath Control & Self-Talk
Mobility
Capsule Stretch
Bretzel Stretch
Friday
Metcon
“Roza V Castro”
20-16-12
Deficit Backward Stepping Lunges 22.5/15Kg
Handstand Push Ups
Aim
Strength Endurance / Learn New Skill
Mobility
Banded Shoulder Stretch
Quad Stretch
Saturday
Metcon
“CrossFit Open 20.1”
10 Rounds
8 Ground to Overhead 43/29Kg
10 Bar Facing Burpees
Aim
Sport Practice – 48 Days Until The Open
Mobility
Seall Stretch
Underneath Stretch