Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph

28

  • AMRAP 30 mins: Bike Calories, Overhead Plate Holds, Row Calories and 4 more

29

30

  • 3 RFT: Strict Pull-ups and Handstand Holds
  • 4 RFT: Rows, Bumper Plate Ground-to-Overheads and Overhead Lunges
  • 3 RFT: Elbow Plank Holds, V-ups, Side Plank Hold (Right)s and 2 more

31

Jun | 1

2

3

4

  • Deadlift : 5x5 at 70% 1RM
  • 4 RFT: Chest-to-bar Pull-ups, Deadlifts and 400 m

5

6

7

8

9

10

  • CrossFit Games Open 19.4 - Scaled
  • 3 RFT: Barbell Curls and Barbell Skull Crushers

11

  • Push Press : 5x5
  • FT: 800 m, Push Press, 800 m and 3 more

12

13

14

15

16

17

  • Chipper: Bike Calories, Double Unders, Box Jump Overs and 5 more

18

  • Alt EMOM 10 mins: Handstand Walk Practices and 100 m
  • 6x AMRAP 3 mins: Handstand Push-ups, Bumper Plate Ground-to-Overheads and Sprints

19

20

  • Alt EMOM 8 mins: Farmer Carries and Push-ups
  • Alt EMOM 8 mins: Suitcase Walking Lunges and Single Arm Kettlebell Push Press

21

22

23

24

  • Ring Rows (False Grip)s : 3x5, rest 30 secs
  • Alt EMOM 10 mins: Muscle-ups and Jerks
  • 3 RFT: Jerks, Muscle-ups and Bike Calories

25

  • 50-40-30-20-10: Double Unders, Sit Ups and 400 m

26

27

28

29

30

Jul | 1

2

3

4

5

6