VOTE IN THE CFI AWARDS!
Monday
Metcon
“Easy Does It”
AMRAP 20
5 Strict Chin Ups
10 Box Jumps
15 Push Presses 40/25Kg
Aim
Muscular Endurance & Enthusiasm
Mobility
Banded Shoulder Flexion Stretch
Tuesday
Metcon
“Couldn’t Be Simpler”
100 Burpees
100 Kettlebell Swings 24/16Kg
Aim
Pacing & Positivity
Mobility
Straddle Stretch
Wednesday
Strength
Front Squat
10-8-6-4-2
Metcon
“Flushing Meadows”
AMRAP 10
10 Calories Erg
20 Air Squats
Aim
Strength & Self-Talk
Thursday
Metcon
“Enchanted”
1,2,3…8,9,10 reps of
Handstand Push Ups
Hang Power Snatches 50/35Kg
(in the remaining time, 1RM Snatch)
Aim
Technique & Focus
Mobility
Capsule Stretch
Friday
Metcon
CrossFit Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Aim
Sport Practice & Breath Control
Mobility
Quad Stretch
Saturday
Structure
1A) Sled March
3 x 100′
1B) Double Dumbbell Overhead Walk
3 x 100′
2A) Backwards Sled March
3 x 100′
2B) Weighted Pull Ups
3 x 5
Aim
Joint Health & Fun
Mobility
Coaches Choice