Sun Mon Tue Wed Thu Fri Sat

27

28

  • 4 RFT: Alternating Pistols, Single Arm Dumbbell Thrusters and Single Arm Dumbbell Thrusters

29

30

  • AMRAP 20 mins: Single Arm Dumbbell Overhead Walking Lunge (Left Arm)s, Single Arm Dumbbell Lunges, Burpees and GHD Sit-ups
  • Chipper: Double Unders, Box Jumps, American Kettlebell Swings, and 2 more

31

Nov | 1

  • Chipper: Back Squats, Front Squats, Overhead Squats, and 9 more

2

3

4

5

  • AMRAP 20 mins: One Arm Devil Press, Pistols and Burpees

6

  • AMRAP 20 mins: Skin-the-Cats, Sit-ups and Plank Holds
  • "Tabata" - Kettlebell Swing (American) : 8 x 20 secs / 10 secs
  • "Tabata" - Jumping Squats : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Snatch : 8 x 20 secs / 10 secs
  • "Tabata" - GHD Sit-ups : 8 x 20 secs / 10 secs

7

  • AMRAP 30 mins: 200 m, Double Unders, Handstand Push-ups and Burpee Box Jumps

8

  • 6 RFT: Kettlebell Swings, GHD Sit-ups and Yoga Push-ups
  • CrossFit Games Open 20.5 - Rx'd

9

10

11

  • Chipper: Rows, Dumbbell Thrusters, Burpees and 4 more
  • Back Squat : 10-8-6-4-2

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30