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Components

Handstand Push-ups

Metcon

Settings

Workout

One after the other

Warm-up

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 and Reps)

8 min AMRAP of:
2-4-6-8...
Strict Pull-ups
Burpees
Sit-ups

If you don't have a pull-up bar, lay under a sturdy table, grab and edge and perform rows. Otherwise if you have DBs/KBs or a Barbell, perform Bent Over Rows.

Rest

2 minutes

Metcon (AMRAP - Rounds and Reps)

6 min AMRAP of:
2-4-6-8...
Toes-to-bar
Jump Squats
Sprawls

Sub toes-to-bar with V-Ups if you have no access to a pull-up bar

Rest

2 minutes

Metcon (AMRAP - Reps)

4 min AMRAP of:
Hollow Rocks

Stretching

Metcon (No Measure)

1 min Butterfly Stretch
2 min Middle Split
1 min Doorway Pec Stretch / side
1 min Child's Pose Lat Stretch

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

Whiteboard:

Sunday, March 29, 2020

Male Clients

Female Clients

Ruth
Rittermann

CrossFit

1 x 1

Practice inverted PU on a box.

Wifey
(aka Chris ...

CrossFit

1 x 1

Free stand w/ abmat