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Components

Handstand Push-ups

Metcon

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Workout

14Oct2015

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Stretch: Dislocates, Anchored T-Spine, Oly Wall Sit

Strength & Skill

Handstand Push-ups (5 Sets)

**Keep reps short of failure
**Work progression

Metcon

Metcon (AMRAP - Rounds and Reps)

14Oct2015

11 Minute AMRAP:

10 x Push-Ups
50ft Overhead Walking Lunge (45 / 25#)
10 x Dumbbell Snatch (50 / 35#)

Homework

10 min. Squat Therapy

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, October 14, 2015

Clients:

Leaderboard

Men's Handstand Push-ups
Kyle Hardy	07/09/2014	1 x 15
Jeff Farris	02/02/2016	1 x 10
Justin Stein	02/02/2016	1 x 10

Women's Handstand Push-ups
Ninette Campbell	07/16/2015	5 x 5

Male Clients

1

Jeff
Farris

6:00 PM CrossFit

1 x 8

45+10, 6 strict +2 kip

2

Mike
Conway

6:00 PM CrossFit

1 x 6

11 off floor, 3 off of 45 lb. plates, 6 off of 35 lb plates.

3

Micheal
Young

4:00 PM CrossFit

1 x 4

hand stand walks

4

Jason
Mashburn

4:00 PM CrossFit

1 x 1

worked on hand stand holds

5

Scott
Dougherty

6:00 AM CrossFit

1 x 5

6

Aaron
Emerson

6:00 PM CrossFit

3 x 3

No weights

6

Kent
Higginbotham

6:00 PM CrossFit

1 x 3

1 mat, no plates

Female Clients

1

Karen
Boulware

4:00 PM CrossFit

1 x 5

on box

1

Laura
Priaulx

4:00 PM CrossFit

5 x 5

20lb strict pp

2

Shequia
Mashburn

4:00 PM CrossFit

1 x 1