Conditioning Day

Unwritten – CrossFit FunctionalWarm-up200m jog 5 min foam roll/stretchMetcon (No Measure)1 min stations/20 sec transition 7 rounds 1. Bike 2. Shuttle runs (length of green) 3. Ski Erg 4. Burpees 5. RowSteady pace – the goal is to move for 45-50 min....

Tuesday

Unwritten – CrossFit FunctionalWarm-up10 min emom 35 du’s 8 burpees Then 6 min for power clean technique/warm upPower Clean (4 X 5)Every 3 min for 15 min (5 sets) 5 power cleans start at 70% and build Complete a set before adding weight **NOT TNGMetcon...

Monday

Unwritten – CrossFit FunctionalWarm-up3 rounds NFT 200 jog 20 lunges 15 air squats 10 windmillsBack Squat (5 x 5 )65% on 2:30 clockMetcon (Time)For Time 300/400 ski erg 10 man makers 35/50 20 pull ups 200ft FC 35/50 20 pull ups 10 STO 135/155 300/400 ski...

Saturday

Unwritten – CrossFit FunctionalWarm-upJunkyard Dog Partner Warm UpMetcon (AMRAP – Rounds)4 minutes to complete each station Station 1: Row 500m 12 push press 65/95 10 burpees Station 2: Run 400 50 ft sled push heavy Station 3: 200 m FC 35/55 15 TTB 2 min...

Friday

Unwritten – CrossFit FunctionalWarm-up3 rounds 250 row 100ft goblet carry 100ft KB suitcase carry Increase weight with carry each roundsSkillRope Climb Technique – 20 min if proficient try to accumulate 8 leglessMetcon (AMRAP – Rounds)10 min amrap 5...