Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) CrossFit Events 1 & or 2 (B) CrossFit Liftoff Event 3-15min Amrap 25 Pull-ups, 50 Calorie Row, 100 OHS 20/15kg, 50 Box Jumps, 25 Pull-ups (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) HSPU Progressions (B) CFSEndurance Long Intervals Run 1.6km Rest 5mins then in 5mins Max Strict HSPU Rest 5mins Run 1.6km (B) Optional CFSGymnastics Tabata Hollow & Superman (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Wednesday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) CrossFit.com WOD-For Max Load Deadlifts 10.5.3.1.1.1.3.5.10 (B) Optional-5x3 GHDBack Extensions Super Slow (PostWorkout Recovery) TBA by Coaches
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) One Legged Squat Progressions (B) For Max Load-3 Rounds 7 Back Squat, 14 One Legged Squats, 21 Back Rack Step Ups 43/30kg@20", 28 Burpees (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) CrossFit Benchmark Workout-Up High Elizabeth 21.15.9 Squat Cleans@61kg, Ring Dips from the Top of the Muscle Up (B) Optional 5rm Front Squat (B) Optional 2x10 GHR (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Saturday 7am-CFSEndurance Short Intervals-5x2min on 2min off for max cals
Saturday 8am till finish-Catch Up & Open Box
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