HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 6 December – 11 December

VOTE IN THE CFI AWARDS!

Monday
Metcon
“Easy Does It”
AMRAP 20
5 Strict Chin Ups
10 Box Jumps
15 Push Presses 40/25Kg

Aim
Muscular Endurance & Enthusiasm

Mobility
Banded Shoulder Flexion Stretch

Tuesday
Metcon
“Couldn’t Be Simpler”
100 Burpees
100 Kettlebell Swings 24/16Kg

Aim
Pacing & Positivity

Mobility
Straddle Stretch

Wednesday
Strength
Front Squat
10-8-6-4-2

Metcon
“Flushing Meadows”
AMRAP 10
10 Calories Erg
20 Air Squats

Aim
Strength & Self-Talk

Thursday
Metcon
“Enchanted”
1,2,3…8,9,10 reps of
Handstand Push Ups
Hang Power Snatches 50/35Kg
(in the remaining time, 1RM Snatch)

Aim
Technique & Focus

Mobility
Capsule Stretch

Friday
Metcon
CrossFit Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Aim
Sport Practice & Breath Control

Mobility
Quad Stretch

Saturday
Structure
1A) Sled March
3 x 100′
1B) Double Dumbbell Overhead Walk
3 x 100′

2A) Backwards Sled March
3 x 100′
2B) Weighted Pull Ups
3 x 5

Aim
Joint Health & Fun

Mobility
Coaches Choice

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