Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) 1rm Overhead Squat (B) For Time-21.15.9 Squat Snatch@40%, C2Bar Pull-ups (PostWorkout Recovery) TBA by Coaches including Iron Scap
Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) OLS Progressions or EMOTM x 10 OLS Athletes Choice (B) CFSEndurance Short Intervals 1min on 1min off x 10-15 Air Squats, 10 Burpees, Max Push Press@70% in remaining time (PostWorkout Recovery) TBA by Coaches
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Ring Muscle Up Progressions or EMOTM x 10 Strict Muscle Ups Athletes Choice (B) For Time-9.6.3 Hang Power Cleans@80%, Ring Muscle Ups (C) Optional Hollow and Superman Snap to Position EMOTM x 10 Athletes Choice (D) Optional GHDBE 2 x10 Slowly (PostWorkout Recovery) TBA by Coaches including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) CrossFit Opens Workout 16.4-In 13mins Complete 55 Deadlifts@102/70kg, 55 Wallballs 9/6kg 10/9ft, 55 Calorie Row, 55 HSPU (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) 20Min Amrap-Run 400m, 30 Double Unders, 10 T2Bar (PostWorkout Recovery) TBA by Coaches
Saturday 7am-CFSEndurance L.I 5.4.3.2.1min Intervals 1:1 work recovery Males Row 1km, 800m, 600, 400, 200m Max Weighted GHDSU in remaining time. Females Row 900, 700, 500, 300, 100m.
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