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Components

100 Cal Bike

100 Cal Ski

100 Cal Row

Settings

Workout

Friday

Warm-up

15 mins

Gymnastics

30 min

Handstand Walk Progressions

2x20 Donkey Kicks
*Work closer to wall so not to fall over

2x30 Incline Box Push-ups

Every 30 sec for 6 sets
Handstand Kick-up to wall + 5 sec hold

2x15-30 Shoulder Taps

Spend 5 min working on assisted or unassisted HS Walks

Metcon

Choose 100 Cal Bike, Ski or Row for time

100 Cal Bike (Time)

100 Cal Ski (Time)

100 Cal Row (Time)

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

Whiteboard:

Friday, September 01, 2017

Male Clients

1

Cory
McCleaf

6:00 PM CrossFit

3:59

0-50 79 to 84 rpm 50 to 85 72-76 rpm 85 to 100 85-90 rpm

2

Travis
Stutts

6:00 PM CrossFit

4:51

3

Mike
Morelli

6:00 AM CrossFit

7:18

uuugggghhh...

4

Jonathan
Darcey

5:00 PM CrossFit

7:52

Female Clients

1

Amy
Bullock

5:00 PM CrossFit

8:40

fuck that! 55-60 rpm ughhhhhhh

2

Ann Marie
Hubbard

5:00 PM CrossFit

11:59

3

Nikki
Kirsch

9:00 AM CrossFit

15:54

FML. My feelings are hurt

4

Georgia
Rivers

6:00 AM CrossFit

15:33