Public Whiteboard

Components

Handstand Push-ups

Metcon

DB Bench Press

Close Grip DB Floor Press

Settings

Workout

Freestanding HSPU work + Burpee EMOM

Warm-up

3 Rounds of:
5 Push-up Inchworms
20 Mountain Climbers (2 ct.)
10 Lateral Squats
5 Kick-ups to Handstand against wall

Gymnastics

Handstand Push-ups (Freestanding)

Handstand Push-ups

Spend 15 minutes practicing the balance and skill work needed to get freestanding hspu. See the following video for Progressions to Freestanding HSPU-
https://www.youtube.com/watch?v=2GJwWzQ-jO0

Metcon

Metcon (AMRAP - Rounds)

EMOM x 10
10 Burpees

Rest 2:00

EMOM x 5
2 Wall Walks

Score: Successful Rounds Completed

Accessory Work

DB Bench Press (10 EMOM x 5 minutes)

Close Grip DB Floor Press (12 EMOM x 5 minutes)

Stretching

Metcon (No Measure)

1 min Hamstring Stretch / side
1 min Butterfly Stretch
2 min Middle Split
1 min Couch Stretch / side

Whiteboard:

Sunday, March 22, 2020

Male Clients

Jason
Pierson

CrossFit

1 x 5

Bill
Curci

8:30am CrossFit

1 x 1

Patrick
Kelly

8:30am CrossFit

5 x 1

10 sec hold

Female Clients

Allison
Hart

CrossFit

2 x 1

6 outdoor patio cushions that squished a lot

Melissa
Gomez

CrossFit

5 x 1

10 sec hold

Wifey
(aka Chris ...

8:30am CrossFit

1 x 1

Freestanding with abmat

Alissa
Cobb

8:30am CrossFit

1 x 0

Modified workout with Nate (knee) 100 burpees with 4 DB snatches ...

Kaitlin
Woods

8:30am CrossFit

1 x 0

Headstand holds

Veronica
King

CrossFit

1 x 0

Worked on wall walks and kickup to handstand! Got a kickup to han...