Thursday

Unwritten – CrossFit FunctionalWarm-up5 min foam roll 20 arm circles forward/backwards weighted t’s – 20 lat pull downs – 20 20 sec activated bar hang/ rest X3Skill20 min skill work pull ups/ctb – kipping and butterfly if proficient...

Wednesday

Unwritten – CrossFit FunctionalWarm-up (No Measure)Rowling – 100m – 5X burpees air squats toe touches tuck jumpsDeadlift (10 -10 -10- 10)Stay under 70%Metcon (Weight)6 min clock 15/20 bike 10 Front Squats (from ground) 65% 10 bar facing...

Tuesday

Unwritten – CrossFit FunctionalWarm-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 3xMetcon (Weight)Snatch Complex – snatch pull + full snatch 6X 2 min clockPVC warm up...

Monday

Unwritten – CrossFit FunctionalWarm-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 touchBulgarian split squats (8-8-8-8)2:30 clock 4 sets of 8/legMetcon (Time)21-18-15-12-9-6-3 DB STO 35/50 box...