Monday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) 1rm Back Squat (B) For Time-21.15.9 Double KB Power Clean@50%, C2Bar, Run 400m (PostWorkout Recovery) TBA by Coaches
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Handstand Push-up Progressions or Free-Standing Handstand Push-Up Progressions (B) For Time-"JT" 21.15.9 HSPU, Ring Dip, Strict Push-Up (C) Optional Hollow Rocks & Superman Rocks Tabata (PostWorkout Recovery) TBA by Coaches including Iron Scap
Wednesday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) One Legged Squat Progressions or EMOTM x 10 One Legged Squats Athletes Choice (B) For Time-3 Rounds 75 Air Squats, 7 Deadlfits@70% (6min Cap) (C) Optional CFSEndurance Recovery-Row 2km Every 400m 25 GHDHE (PostWorkout Recovery) TBA by Coaches
Thursday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Ring Muscle-up Progressions (B) 20min Amrap-5 Ring Muscle Ups, 7 Jerks@60%, 50 Double Unders (C) Optional-M/E Power Clean + Push Jerk (PostWorkout Recovery) TBA by Coaches including CrossOver Symmetry Iron Scap
Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) CrossFit Opens Workout 12.2-10min Amrap 30 Snatch@34/20kg, 30 Snatch@61/34kg, 30 Snatch@75/45kg, Max Snatch@95/55kg (PostWorkout Recovery) TBA by Coaches
Saturday 7am-CFSEndurance S.I Row 200m, Run 200m then max Double Unders in remaining time up to 3mins/1min Recovery x 5
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