HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 15 November – 20 November

Monday

Strength
Back Squats
5-5-5-5-5

Aim
Strength & Self-Talk

Mobility
Frog Stretch

Tuesday
Metcon
Randy Karen
5 Rounds
30 Wall Balls
15 Power Snatches 35/20Kg

Aim
Pacing & Resilience

Mobility
Quad Stretch

Wednesday
Metcon
“Nate”
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings 32/24Kg

Aim
Shoulder Endurance & Focus

Mobility
Bretzel Stretch

Thursday
Metcon
“Casually Cruel”
50/40 Cal Ski
50 Box Step Overs
50 Burpee Pull Ups
50/40 Cal Row

Aim
Breathing & Positivity

Mobility
Box Shoulder Stretch

Friday
Metcon
“Vizzini”
2 Rounds
100 Double Unders
80 Abmat Sit Ups
60 Air Squats
40 Ring Rows
20 Push Ups

Aim
Refine basic movement & beginner mind

Mobility
Straddle Stretch

Saturday
Metcon
“CrossFit Open 20.4”
For Time
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (43/29Kg)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (61/38Kg)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (83/52Kg)
30 Single-Leg Squats
10 Clean-and-Jerks (102/65Kg)
30 Single-Leg Squats
5 Clean-and-Jerks (124/79Kg)
30 Single-Leg Squats
5 Clean-and-Jerks (142/93Kg)
Time cap: 20 minutes

Aim
Open Prep

Mobility
Seal Stretch

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