Friday

Unwritten – CrossFit Functional

Metcon (Time)

19.2!

Thursday

Unwritten – CrossFit Functional

Warm-up

5 min foam roll

20 arm circles forward/backwards

weighted t’s – 20

lat pull downs – 20

20 sec activated bar hang/ rest X3

Skill

20 min skill work

pull ups/ctb – kipping and butterfly

if proficient – every 1:30 do 3 strict weighted pull ups on bar or rings 8X

Metcon (Calories)

Partner up!

Let’s ROW….

1 min on/1 min off

20X – 10 sec transition

Score is total team calories! Let’s see who can rack up the most!!

Wednesday

Unwritten – CrossFit Functional

Warm-up (No Measure)

Rowling – 100m – 5X

burpees

air squats

toe touches

tuck jumps

Deadlift (10 -10 -10- 10)

Stay under 70%

Metcon (Weight)

6 min clock

15/20 bike

10 Front Squats (from ground) 65%

10 bar facing burpees

4x

Tuesday

Unwritten – CrossFit Functional

Warm-up (No Measure)

3 min jog around gym

KB Warm Up

stay light – warm up weight

10 KB swings

10 KB snatches

10 SA KB squats each arm

3x

Metcon (Weight)

Snatch Complex – snatch pull + full snatch

6X

2 min clock
PVC warm up before BB

5 muscle snatch

5 power snatch

5 squat snatch

Metcon (4 Rounds for time)

6 min clock

12/15 ski erg

10 devil press 35/50

200 m farmers carry 35/50

4x

Monday

Unwritten – CrossFit Functional

Warm-up (No Measure)

3 rounds

10 cal bike

30/30 ankle stretch

10 hip rotations

10 side to side lunges

10/side one leg toe touch

Bulgarian split squats (8-8-8-8)

2:30 clock

4 sets of 8/leg

Metcon (Time)

21-18-15-12-9-6-3

DB STO 35/50

box jumps

pull ups

20 min cap

Saturday

Unwritten – CrossFit Functional

Warm-up (No Measure)

Warm Up

Jog

Lunge with twist

Toe touches

Band walks

3x

Complex (EMOM 2 x 8)

Hang power clean + power clean

Metcon (AMRAP – Rounds)

20 min EMOM

12/10 ski erg

50 ft sled push

12/10 cal bike

3 muscle ups / 6 chest to bar / 8 pull ups

Rest

Thursday

Unwritten – CrossFit Functional

Warm-up (No Measure)

Warm Up

10 cal row

100ft S/A OH carry each arm

100ft farmers carry

4X

Skill

HSPU work – 15 min

Metcon (Time)

For Time:

40/50 cal row

25 box jump overs

20 hspu

10 min cap
Start every 3 min if class is large

Wednesday

Unwritten – CrossFit Functional

Warm-up (No Measure)

Warm Up

5 shuttle runs then…

PVC Work:

10 strict press

10 push press

10 split jerk

3X

Split Jerk (12 x 1)

12 EMOM

BUILD

Metcon (Time)

6 rounds

10 snatches

10 t2b

rest 1:30

Goal is to stay light enough to go unbroken!

RX – 75/95

30 min cap

Tuesday

Unwritten – CrossFit Functional

Warm-up (No Measure)

5 min DU’s

3 rounds of

Samson Stretch 30 sec/side

10 OHS w/ pvc

10 sit ups

10 back extensions

5 strict pull ups

5 dips

Bench Press (5-4-3-2-1-1-1)

Build to 1 rep max

2 min clock

Metcon (Time)

200 m sprint

8X

1:15 rest in between efforts