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Components
Shook Ones
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Shook Ones - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
Shook Ones
Warm-up
2 Rounds of:
1 min Jump Rope
10 Cuban Presses
10 GHD Sit-ups
1 min Handstand Progressions
Metcon
Shook Ones (Time)
100 Double Unders
80 Calorie Row
60 DB Push Jerks (40/30)
40 Burpees over Rower
20 Handstand Shoulder Touches / side
40 Burpees over Rower
60 DB Push Jerks
80 Calorie Row
100 Double Unders
Sub 300 Single Unders for 100 Double Unders if you can't perform DU.
Aim for a DB weight to rep out 15+ reps on the first set without burning out.
If unable to complete Handstand Shoulder Touches, accumulate 90 seconds in Handstand Hold.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 29, 2020
Male Clients
1
Eric
Otero
10:30am CrossFit
37:28
Facing wall HS-shoulder touches
Female Clients
1
Wifey
(aka Chris ...
10:30am CrossFit
54:30
20 then 15lb, 90s hold
2
Karli-Mae
Ochoa
10:30am CrossFit
56:01
WOOF 30lb first round, 25lb second, wall-facing shoulder touches ...
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