Public Whiteboard

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Components

Skin the Cat

Handstand Progressions

Metcon

Gymnastics Day + Baseline

Warm-up

15 Scap Pull-ups
15 Scap Push-ups
15 Cuban Presses
15 PVC Passes
Accumulate 1 min in Hollow Hold

Gymnastics

Skin the Cat

Dead Hang from rings, rotate entire body around while still hanging on to the rings

15 minutes

Handstand Progressions

15 minutes

Metcon

Metcon (Time)

2 Person Partner Workout

2 Rounds of:
50 Alternating Burpees (back and forth)
800m Row (split to your choosing)
400m Run (together)

Mobility

Metcon (No Measure)

2 min Foam Roll T-Spine
1 min Hamstring Stretch / side
1 min Middle Split Stretch
1 min Pigeon Stretch / side
1 min 'KB on knee' Ankle Mobility

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

Whiteboard:

Sunday, February 23, 2020

Male Clients

Ahmed
Dahir

8:30am CrossFit

1 x 0

Almost!

John
King

8:30am CrossFit

1 x 0

worked progression. was able to lock out upside down.

Female Clients

Gretchen
Otero

8:30am CrossFit

1 x 1

meow

Kaitlin
Woods

8:30am CrossFit

1 x 0

was able to do with legs bent

Veronica
King

8:30am CrossFit

1 x 0

Used low rings to get over