HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 20 July – 25 July

Monday
Metcon
“Balls”
EMOM 24
1. Max Power Cleans 50/35Kg in 30 seconds
2. Max Wall Balls in 30 seconds
3. Max Strict Pull Ups in 30 seconds
4. Rest
Benefit: Getting that CrossFit feeling back!

Mobility
Frog Stretch
Tuesday
Metcon
“Swagga”
50 Double Unders
50 Burpees
50 Dumbbell Thrusters
50 Burpees
50 Double Unders

Benefit: Shoulder Endurance, Cardiovascular Health
Time Cap: 20 minutes

Mobility Capsule Stretch

Wednesday
Gymnastics
5 Minutes Max Strict Handstand Push Ups

Strength
Deadlift 2-2-2-2-2-2

Mobility
Single Side Hamstring Stretch
Bretzel Stretch

Thursday
Strength
Strict Press
1RM

Metcon
“Feels Like Home”
AMRAP 14
10 Strict Presses at 50%
15 Abmat Sit Ups
20 Front Rack Lunges

Benefit: Core strength/glute work on lunges

Mobility
Couch Stretch on box

Friday
Strength
Front Squats (from floor)
10-10-8-8-6-6-4-4-2-2
*rest 2 minutes between sets

Tabata Side Planks

Saturday
Metcon
“Same Same But Different”
EMOM 24
1. Max Power Snatches 50/35Kg in 30 seconds
2. Max Box Jumps in 30 seconds
3. Max Strict Toes to Bar in 30 seconds
4. Rest

Benefit: Dynamic Core Tension, building lats and calves

Mobility
Straddle Stretch

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