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Components

Metcon

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Workout

Monday

Warm-up

2:00 Easy Row/Jog/Bike

Into…

2 ROUNDS
10 Plate/Backpack Deadlifts
10 Alt. Deadbugs
10 Plate/Backpack Strict Press w/:02 pause overhead
10 Hollow Rocks
10 Superman Arch Rocks

Workout - HOME

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES
:45 sec jump rope
15 DB or Backpack Ground to Overhead
15 box jumps (pick something under 20") or tuck jumps

(Score is Rounds + Reps)

Challenge

Metcon (Time)

max handstand hold.

-grab a wall and hang out. max handstand hold for time.

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

Whiteboard:

Monday, May 11, 2020

Male Clients

Female Clients

Alva
Lopez

5:30 PM WOD

5 + 5

#12 DB

Stephanie
Nix

WOD 9:30am

4 + 2