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Components

Strict HSPU / Handsta ...

Metcon

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Workout

Kelly Rowland

Strict HSPU / Handstand Walk

1:00 Light Row + 60% of Max Strict HSPU
1:00 Light Row + 50' HS Walk
1:00 Light Row + 50% of Max Strict HSPU
1:00 Light Row + 50' HS Walk
1:00 Light Row + 40% of Max Strict HSPU
1:00 Light Row + 50' HS Walk

https://www.youtube.com/watch?v=0wDEO6shVjc <<<Strict HSPU
https://www.youtube.com/watch?v=FdgJ9jZIT-Q <<<Handstand Walk

Metcon (Time)

For Time:
50/35 Calorie Row
3 Rounds of "Kelly" (20/14)
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs

https://www.youtube.com/watch?v=52r_Ul5k03g <<<Box Jump
https://www.youtube.com/watch?v=EqjGKsiIMCE <<<Wallballs

Accessory

3 rounds
Bent over DB rows x10 (alternating)
Kneeling DB zottman curls x 10
Banded overhead tricep extension x 10

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

Whiteboard:

Tuesday, August 06, 2019

Male Clients

1

Naby
Damarputra

4:30pm CrossFit

1 x 21

10-6-5

2

Tyler
Messenger

8:00am CrossFit

1 x 12

5, 4, 3...25ft HSW

3

Rick
Kyle

6:30pm CrossFit

1 x 5

5+4+3 total 12

4

Nate
Smith

6:00am CrossFit

1 x 3

4

Stephen
Sutherland

3:30pm CrossFit

1 x 3

5

Eric
Kinsley

8:00am CrossFit

1 x 2

6

Jacob
Raymond

5:30pm CrossFit

1 x 45

18 15 12

7

Alex
Kowalewski

6:00am CrossFit

1 x 30

12-10-8

8

Tyler
Niehaus

6:00am CrossFit

1 x 15

Handstand wall walks

9

Dan
Liss

6:00am CrossFit

1 x 6

10

Curtis
Wentz

7:30pm CrossFit

1 x 5

5, 4, 3

11

Private

6:30pm CrossFit

1 x 4

12

Chuck
Scatterday

8:00am CrossFit

1 x 3

Just did light HSPU off a box Some kips

12

Jackson
Cramer

3:30pm CrossFit

1 x 3

13

Charlie
Labritz

12:00pm CrossFit

1 x 0

13

Guadalupe
Leon

7:30pm CrossFit

1 x 0

Female Clients

1

Kaitlyn
Johnson

6:00am CrossFit

1 x 16

6-5-5

2

Amy
Brock

5:30pm CrossFit

1 x 12

15lb plate 5,4,3 I think?

3

Rachel
Allio

4:30pm CrossFit

1 x 11

6-5-1

4

Kelsey
Murray

3:30pm CrossFit

1 x 10

5

Jessica
Rannals

3:30pm CrossFit

1 x 8

3,3,2

6

Teresa
Stire

8:00am CrossFit

1 x 6

7

Seretha
hall

8:00am CrossFit

1 x 5

8

Gabby
Riggleman

3:30pm CrossFit

1 x 0