Public Whiteboard

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Components

Metcon

Monday, 12/21/20

Box WOD

A: Metcon (Distance)

HS-Walk/Handstand hold progression

If you have HS-Walk, try the max distance (feet)

(15 min)

B: Metcon (5 Rounds for reps)

For total reps each tabata,

Tabata SDHP 45/35
1min Rest

Tabata Squat
1min Rest

Tabata Pull-up
1min Rest

Tabata Push-up
1min Rest

Tabata Sit-up

(24min)

HOME WOD

Do A and B
If you don't have barbell for SDHP, do it with a broomstick
If you don't have an access to pull-up bar, do burpees instead.

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

Whiteboard:

Monday, December 21, 2020

Male Athletes

Sung
Hong

CrossFit 4:15PM

9.25 meters

Shane
O'Neill

CrossFit 4:15PM

1.75 meters

Got one mat pretty consistently

Female Athletes

Alana
Witulski

CrossFit 5:15PM

5.5 meters

Tawnya
Quintana

CrossFit: 8:00 AM

3.25 meters

Aimee
Wride

CrossFit: 5:00 AM

0 meters