MondayMetcon“CrossFit Open 16.4”Full as many rounds and reps as potential in 13 minutes of:55 deadlifts, 102/70Kg55 wall-ball photographs,55-calorie row55 handstand push-ups
AimSport Observe – Robust Backs
MobilityBretzel StretchWall Ball Thoracic Stretch
TuesdayMetcon“Kahn”15-12-9-6-3Back Squats 60/40KgDumbbell Clear & Jerks
MobilityPigeon StretchBretzel Stretch
WednesdayMetcon“4 Half Trilogy”2 Rounds40 Cal Erg20 Toes to Bar40 Cal Erg20 Pull Ups
AimEndurance
MobilityBretzel StretchUnderneath Stretch
ThursdayStrengthStrict Press10-8-6-4-2
Alternate with 5 x 20 banded pull aparts
Conditioning50 Burpee Field Leap Overs
MobilityCapsule Stretch
FridayMetcon“Graeber”40 Cal Assault Bike30 Chest to Bar Pull Ups20 Squat Snatches 50/35Kg
AimTechnique Beneath Fatigue
MobilityUnderneath Stretch
SaturdayTeam Exercise“You Don’t Win Associates With Salad”120 Single Unders90 Cal Ski30 Sandbag Over Boxes120 Backwards Single Unders90 Cal Row60 Field Climb Overs120 Crossovers90 Cal Bike30 Sandbag Over Boxes120 Double Unders
AimTeamwork!
