Monday
Old Regionals Workout
21-15-9 reps:
Deadlift 143/93Kg
Box Jumps 32/24″
Mobility
Bretzel
Tuesday
“Mary”
AMRAP 20
5 Handstand Push Ups
10 Pistols
15 Pull Ups
Mobility
Half Moon Lat Stretch
Wednesday
Structure
1A) Sled Sled March
3 x 50′
1B) Handstand Walk / Overhead Carry
3 x 50’/100′
2A) Sled Rope Pulls
3 x 50′
2B) D-Ball Carry
3 x 100′
Thursday
“It’s All Gone Pear Shaped”
AMRAP 8
6 Cal Row
8 Dumbbell Thrusters 22.5/15Kg
10 Handstand Push Ups
-rest 4 minutes-
AMRAP 8
6 Cal Ski
8 Dumbbell Thrusters 22.5/15Kg
10 Toes To Bar
Mobility
Straddle Stretch
Friday
CrossFit Open 21.1
For time:
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
Time cap: 15 min.
Mobility
Capsule Stretch
Calf Stretch
Saturday
“Shania”
3 Round
12 Front Squats 50/35Kg
10 Chest to Bar Pull Ups
-rest 3 minutes
3 Rounds
12 Front Squats 50/35Kg
10 Bar Facing Burpees
Mobility
Couch Stretch