MondayMetcon“The Huge Quick”21 Thrusters 43/29Kg21 Pull Ups15 Thrusters 52/36Kg15 Chest to Bar Pull Ups9 Thrusters 61/43Kg9 Bar Muscle Ups
AimHigh Depth / Enthusiasm
MobilityBretzel Stretch
TuesdayMetcon“Elinor Ostrom”AMRAP 3010 Cal Erg10 Abwheel Rollouts10 Banded Pull Aparts10 Banded Push Downs100′ Suitcase Carry
AimBase Constructing / Well being
MobilitySaddle StretchHalf Moon Stretch
WednesdayMetcon“Fearless”10,9,8…3,2,1Wall Going through HSPUDeadlifts 140/90Kg
AimStrength!
MobilityBretzel StretchCapsule Stretch
ThursdayMetcon“Attractive”50 Burpee Field Soar Overs50 Kettlebell Swings 32/24Kg50 Wall Ball Shots50 Cal Row/Ski
AimBreath management / grit
MobilityCouch Stretch
FridayMetcon“Enjoyable Home”In 2 Minutes12/8 Calorie Idea 2 Bike5 Strict Chin UpsAMRAP Crossovers
2 minute relaxation
12/8 Calorie Assault Bike5 Strict Pull UpsAMRAP Handstand Stroll
2 minute relaxation Repeat 4 instances
AimSkill/Coordination Beneath Fatigue
MobilityRing Pec Stretch
SaturdayDRAFT DAY!
Judged Metcon“CrossFit Open 13.4”7 Minute Ladder3 Clear & Jerks 61/43Kg3 Toes to Bar6/6, 9/9/, 12/12…
AimOpen Prep With Judging
MobilityShoulder Extension Stretch
