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Components

Metcon

Wednesday

Warm-up

AMRAP 8:
5/8-cal. Echo bike
10 PVC pass-throughs
15 hollow rocks
:15 wall-facing handstand hold

Skill

Metcon (No Measure)

EMOM 7:
1-5 wall walks

STRICT HANDSTAND PUSH-UP REVIEW | 12:00

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP 10:
7/10-cal. Assault Bike
10 strict handstand push-ups

INTERMEDIATE
AMRAP 10:
7/10-cal. Assault bike
5 box assisted pike push-ups

BEGINNER
AMRAP 10:
4/7-cal. Assault bike
10 push-ups

Stretch

2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)

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

Whiteboard:

Wednesday, March 02, 2022

Male Clients

luke
goshulak

CrossFit: 5:30 AM

7 + 0

Stacked plates for HSPU

Matt
Evans

CrossFit: 4:00 PM

4 + 7

kipping HSPU

Female Clients