HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 10 January – 15 January

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

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