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Components
Handstand Holds
Handstand Walk
Back Rack Lunge
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
10/03/2018 - Palo Duro CrossFit
Class
(All)
5:30AM CrossFit
8:30AM CrossFit
4:30PM CrossFit
5:45PM CrossFit
6:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (7/4)
Workout
10/03/2018
Weightlifting
EOMOM for 10 Minutes
Odd: Handstand Holds or Handstand Walks
Even: 10 Back Rack Lunges
Handstand Holds ( Max Effort Hold EOMOM for 10 Minutes )
Get inverted against a wall and hold.
Handstand Walk ( Max Effort Walk EOMOM for 10 Minutes )
Handstand Walk
Back Rack Lunge (10 Reps (L/R=2) EOMOM for 10 Minutes )
Back Rack Lunge
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
AMRAP in 10 Minutes
200m Run
20 Toes-to-Bar
200m Run
20 Goblet Squats (35/20, Rx+= 50/35)
- Rest 1 Minute -
AMRAP in 03 Minutes
20 Toes-to-Bar
20 Goblet Squats
Pickup in the 2nd AMRAP where you finished in the 1st.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 03, 2018
Male Clients
1
Kevin
Korinek
5:30AM CrossFit
2 x 60
3 @ 40 sec
2
luke
Rosales
5:45PM CrossFit
1 x 45
3
Thomas
Morales
5:30AM CrossFit
1 x 41
4
Tanner
Stone
4:30PM CrossFit
3 x 40
5
Chase
Young
5:45PM CrossFit
1 x 20
free standing
6
Seth
McClellan
5:30AM CrossFit
5 x 45
wall walk hold
7
Frank
Garcia
5:30AM CrossFit
1 x 30
Female Clients
1
Hunter
Hill
5:45PM CrossFit
1 x 30
first time upside down!!
2
Melissa
McClellan
5:30AM CrossFit
5 x 60
wall walk hold
3
Lauren
Bergman
4:30PM CrossFit
5 x 45
4
Hanna
Young
4:30PM CrossFit
5 x 0
25 sec.
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