Monday
Strength
1RM Front Squat
Conditioning Test
7 Minutes Dumbbell Burpee Box Step Over
Mobility
Quad Stretch on Boxes
Tuesday
Metcon
“Escape Room”
30-20-10
Calorie Ski/Row
Kettlebell Front Rack Lunges 24/16Kg
Toes to Bar
Mobility
Capsule Stretch
Wednesday
Metcon
“Taserface”
10 Rounds
3 Power Snatches 61/43Kg
6 Lateral Bar Hop Burpees
Mobilty
Straddle Stretch
Thursday
Metcon
“Happy, Lonely, Free, Confused”
AMRAP 22
22 Calorie Row/Ski
22 Dumbbell Power Cleans
22 Handstand Push Ups
Mobility
Shoulder Extension Stretch
Friday
Metcon
CrossFit Open 15.4
AMRAP 14
7 Muscle Ups
50 Wall Balls
100 Double Unders
Mobility
Pigeon Stretch
Saturday
Metcon
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings 24/16Kg
12 Pull Ups
Mobility
Hurdler Stretch