HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 13 December – 17 December

Monday
Metcon
“Starboy”
Minute 0:00
18/15 Calories Bike
15 Power Cleans 50/35Kg
12 Chest to Bar Pull Ups

Minute 10:00
18/15 Calories Ski
15 Power Cleans 50/35Kg
12 Chest to Bar Pull Ups

Aim
Sprint Pace & Recovery

Mobility
Straddle Stretch

Tuesday
Metcon
“Ho Ho Ho”
AMRAP 16
12 Single Leg Box Step Ups 60/40Kg
12 Strict Handstand Push Ups

Aim
Single Leg Strength & Focus

Mobility
Pigeon Stretch on box
Shoulder Stretch on box

Wednesday
Metcon
“The Mule”
21-15-9
Deadlifts 143/102Kg
Burpee Pull Ups

Aim
Strength Endurance & Self Talk

Mobiliity
Hurdler Stretch

Thursday
Metcon
“Dumb it Down”
20-18-16-14-12-10-8-6-4-2
Dumbbell Snatches
Toes to Bar

Aim
Core Endurance & Positivity

Mobility
Seal stretch
Capsule stretch

Friday
Metcon
“CrossFit Open 19.1 (ish)”
AMRAP 8
19 Wall Ball Shots
19 Cal Row
-rest 4 minutes-
AMRAP 8
19 Wall Ball Shots
19 Cal Ski

Aim
Sport Practice – 70 Days Until The Open

Mobility
Quad Stretch

Saturday
Metcon
“12 Days of Thiccmas”
1 Handstand Push Ups
2 Pistols
3 Power Snatches 40/25Kg
4 Push Presses 40/25Kg
5 Pull Ups
6 Kettlebell Swings
7 Box Jumps
8 Sit Ups
9 Thrusters 40/25Kg
10 Double Unders
11 Dumbbell Power Cleans
12 Cal Assault Bike

*Performed as 1 rep, then 1 rep, 2 reps, then 1 rep, 2 reps, 3 reps…
** Finish with 12 Cals on the Assault Bike

Aim
Christmas FUN!

Award ceremony between 9 and 10am class

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