MondayMetcon“With Associates Like These…”30 Cal Assault Bike30 Lateral Burpees30 Energy Snatches 60/40Kg30 Lateral Burpees30 Cal Assault Bike
AimBreathing & Pacing
MobilityStraddle Stretch
TuesdayMetcon“Aibohphobia”100 Double Unders25 Field Jumps Overs50 Kettlebell Swings (Russian)100 Double Unders50 Kettlebell Swings (Russian)25 Field Jumps Overs100 Double Unders
AimLower Physique Endurance / Respiratory
MobilityBox Pigeon StretchBox Shoulder Stretch
WednesdayMetcon“Commencement Day”AMRAP 710 Cal Row10 Dumbbell Push Press-rest 3 minutes-AMRAP 710 Cal Ski10 Field Step Overs-rest 3 minutes-AMRAP 710 Cal Bike10 Dumbbell Snatches-rest 3 minutes-
AimBlood Flushing / Managing Relaxation
MobilityCapsule Stretch
ThursdayMetcon/Power“ivy”18 Minute Window10,9,8,7,6,5,4,3,2,1Bar Going through BurpeesToes to Bar
Within the remaining time…1RM Grasp Clear
AimBreath Management / Core Endurance / Power Whereas Fatigued
MobilityBretzel Stretch
FridayMetcon“Rooster Cockburn”15 Minute Ladder3 Handstand Push Ups3 Farmers Carries3 Cal Erg6/6/6; 9/9/9; 12/12/12;
AimGrit
MobilityHurdler StretchRing Pec Stretch
SaturdayMetcon“CrossFit Open 19.5”33-27-21-15-9Thrusters 43/29KgChest to Bar Pull Ups
AimOpen Prep
MobilitySaddle StretchPigeon Stretch
