MondayMetcon“Two toes means two toes”21-15-9-6-3Lateral Bar Hop BurpeesOverhead Squats 45/30Kg
AimFast and Exact
MobilityUnderneath StretchButterfly Stretch
TuesdayMetcon“Geological”AMRAP 183 Wall Going through Handstand Push Ups4 Farmers Carries (100′ toes)5 Cal Bike
AimShoulders & Bracing
MobilityCactus StretchRing Shoulder Stretch
WednesdayMetcon“Optimus”AMRAP 153 Chest To Bar Pull Ups6 Cal Erg18 Double Unders
AimEfficiency & Transitions
MobilityTwisting Lat StretchCalf Stretch
ThursdayStrengthBack Squats10-8-6-4-2
ConditioningAMRAP 88 Abmat Sit Ups4 Field Step Ups 20″
FridayMetcon“CrossFit Open 23.2”23.2A:
Full as many reps as attainable in quarter-hour of:
5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft again)*Add 5 burpee pull-ups after every spherical.
23.2B:
Instantly following 23.2A, athletes can have 8 minutes to ascertain:
1-rep-max push press (from rack)
AimTest
MobilityUnderneath Stretch
SaturdayMetcon“Run, Grace, Run”800m Run30 Energy Clear & Push Jerks 70/45Kg800m Run
AimPower Improvement / Grit
MobilityStraddle Stretch
