CFSEndurance Crew
Monday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) Clean 7x2 (B) For Time-5 Rounds 10 Wallballs 13/9kg 11/10ft, 20 Hang Power Cleans@40%, 40 Double Unders (C) Optional 1x20 Back Squat (D) Optional 1x20 GHR (PostWorkout Recovery) TBA by Coaches
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Jerk from Rack 7x2 (B) For time-21.15.9 Push Press@50%1rm, Bar Muscle Ups (C) Optional 5x3 Front Squat (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Wednesday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) M/E Step Up@12" Back Rack 10 Reps each leg (B) For time-21.15.9 OHS@60%1rm, Box Jumps@24/20", T2Bar (C) Optional CFSEndurance Short Intervals-Row 500m & in remaining time up to 3mins max GHDSE 1:1/3 Work/Recovery x 5 (PostWorkout Recovery) TBA by Coaches including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E Strict Press (B) CrossFit Hero WOD "JT" 21.15.9 HSPU, Ring Dip, Push Up (PostWorkout Recovery) TBA by Coaches (C) CFSEndurance Long Intervals-Ski 1km & in remaining time up to 5mins max GHDHE 1:1 Work/Recovery x 3
Friday-Strongman & Strongman-In 5mins Max Tyre Flips, Ball Toss, Hercules Holds, Stone2Shoulder 1:1 Work
Saturday-7am CFSEndurance Time Trial-5 or 10km
Saturday-8am Mobility Assessments with Michael
Saturday-9am Olympic Lifting with Dan M
Saturday-10am Open Box
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