SATURDAY Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Athletes can go solo or buddy up and do Team if they would like, with synchro movements or break it up amongst them.

Crossfit Restoration – Focus 1 mile run throughout the 35 min: 20 Pistol squats 20 Cossack squats 15 MB slams 15 Rope rows 10 jumping lunges 10 toes to bar Finisher: You and a partner build to a total of: 50 burpees 50 med ball sit ups 50 plank push ups

FRIDAY Weightlifting Push Press (6×4) These should not be looking for a PR. Athletes should spend 5-8 min warming up to a working weight and try for all working sets close to the same weight. Metcon Metcon (Time) For Time: Buy In: 100 Double Unders 21-15-9 Thruster (95/65)(65/45) Bar Facing Burpee Cash Out: 100 Double […]

Crossfit Restoration – Focus 30min AMRAP: 3/3 Turkish gets ups 20 SB back rack squats 15 box jumps 20 Alt SB step ups 15 SB clean and press 20 SB sit ups 4 down and back SB run

THURSDAY Weightlifting Tempo Back Squats (6×3) These can be climbing or all one weight across 6 sets. Approx 20 min to complete from start to finish. Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 2 Rope Climbs 4 Wall Walks 10 Hand Release Push Ups 20 Alt Reverse Lunges Metcon Metcon (AMRAP – […]

Crossfit Restoration – Focus 20 min EMOM: Min 1: 8/10 cal ski Min 2: 15 American KB swings Min 3: 20 HR push ups Min 4: 20 Air squats Min 5: 20 Alt V-ups 8min AMRAP: Plate push 12 Dual front rack squats 12 Alt snatch

WEDNESDAY Weightlifting Snatch (8×2 at 85%) After approx 10 min warm up time, 8 rounds of 2 snactches every 90 seconds done as a group. Metcon Metcon (AMRAP – Reps) 4 Min AMRAP Dumbbell Box Step Overs (50/35)(35/20) 3 min AMRAP Double Unders 2 Min AMRAP Wall Balls (20/14)(14/10) 1 Min AMRAP Alt Dumbbell Snatch […]