HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 4 October – 9 October

Monday
Strength
1RM Front Squat

Conditioning Test
7 Minutes Dumbbell Burpee Box Step Over

Mobility
Quad Stretch on Boxes

Tuesday
Metcon
“Escape Room”
30-20-10
Calorie Ski/Row
Kettlebell Front Rack Lunges 24/16Kg
Toes to Bar

Mobility
Capsule Stretch

Wednesday
Metcon
“Taserface”
10 Rounds
3 Power Snatches 61/43Kg
6 Lateral Bar Hop Burpees

Mobilty
Straddle Stretch

Thursday
Metcon
“Happy, Lonely, Free, Confused”
AMRAP 22
22 Calorie Row/Ski
22 Dumbbell Power Cleans
22 Handstand Push Ups

Mobility
Shoulder Extension Stretch

Friday
Metcon
CrossFit Open 15.4
AMRAP 14
7 Muscle Ups
50 Wall Balls
100 Double Unders

Mobility
Pigeon Stretch

Saturday
Metcon
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings 24/16Kg
12 Pull Ups

Mobility
Hurdler Stretch

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