Public Whiteboard

Components

Metcon

Shoulder Press

DB Shoulder Press

Settings

Workout

Wall Walks

We will be hosting Zoom classes starting today @ 12 and 6pm. Join us for more coaching guidance and detailed WOD breakdowns! Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****

Warm-up

2 Rounds:
:30 T, Y,W Flow (Hold each position for 3 seconds and try to keep your hands off the floor for all :30 (video) https://www.youtube.com/watch?v=v-TX00NNyE4
:20 Handstand Hold
10 Push-ups w Rotation

Choose your own Adventure:

If you have a jump rope tracking total Double Unders. If you do not we are working on lateral bounding.

Metcon (AMRAP - Reps)

5 Rounds:
5 Wall Walks
1:00 Max Reps Double Unders
(Rest 1:00)

Metcon (AMRAP - Reps)

5 Rounds:
5 Wall Walks
:30 Max Single Leg Lateral Bounds (Right Leg)
:30 Max Single Leg Lateral Bounds (Left Leg)
(Rest 1:00)

Single Leg Lateral Bound Video: https://www.youtube.com/watch?v=mDveyrB34g8

Find an object about 4" wide but flat to the floor (a piece of paper folded in half will work). Use that object to clear for each lateral bound

Accessory Work

Choose the option that best fits your equipment availability
If you do not have equipment complete 5 sets of: 30 Handstand Shoulder Touches or Holds.
(Rest 1:30 between sets)

Shoulder Press (10-10-10-10-10)

Barbell Strict Press increasing in weight over all 5 sets if possible

DB Shoulder Press (10-10-10-10-10)

Increasing in weight over all 5 sets if possible.

You can do single arm or both dumbbells together depending on your equipment.

Whiteboard:

Friday, April 24, 2020

Male Clients

Brian
Kent

12pm CrossFit

331 Reps

Female Clients

Wifey
(aka Chris ...

6pm CrossFit

422 Reps

Sub 25 sec handstand hold 92-85-81-83-81

Allison
Hart

6pm CrossFit

150 Reps

Kym
Janke

12pm CrossFit

91 Reps

Score DU only. Sub wall walks with 2 headstand attempts

Vienna
Kaiser

12pm CrossFit

64 Reps

18” step ups 12-13-13-13-13 Wall Walks from Box

Gretchen
Otero

12pm CrossFit

0 Reps

400 m run 50 air squats 10 burpees 40 sit-ups 10 burpees 30 alt l...