Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Bar Muscle Up Progressions or M/E Strict Press (B) For Time-3 Rounds 15 Bar Muscle Ups, 30 Push Jerks@43/30kg (C) Optional Hollow and Superman Snap to Position EMOTM x 10 Athletes Choice (PostWorkout Recovery) TBA by Coaches including Iron Scap
Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) CFSEndurance Short Intervals Fight Gone Bad Style 4x5min Intervals 1min Recovery between intervals. 1min Box Jumps 24/20", 1min of 10m Shuttles, 1min Assault Bike, 1min 10m Shuttles, 1min Box Jumps (PostWorkout Recovery) TBA by Coaches
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Strict HSPU Progressions or EMOTM x 10 Strict HSPU Athletes Choice (B) For Time-9.6.3 Hang Power Snatches@80%, Kipping HSPU@8" Deficit (D) Optional CFSEndurance Ski Sprints 30sec sprint every 3min x 5 30 GHDHE in recovery time. (PostWorkout Recovery) TBA by Coaches including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) CFSE L.I 3x6min Intervals 3min Recovery 25 Walking Lunge Steps, Run 200m, 25 Air Squats, Run 200m, 25 Walking Lunge Steps, Max Double Unders in Remaining Time up to 6mins (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) CrossFit Opens Workout 11.3 5min Amrap Squat Clean&Jerk@75/50kg (PostWorkout Recovery) TBA by Coaches
Saturday 7am-CFSEndurance Time Trial or Tempo TBA
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