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Components

Metcon

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Workout

Conditioning + Skill Work

Warm-Up

50 ft. Bear Crawl
5 Double Push-up Burpees
5 Inchworms
15 GHD Hip Extensions
10 Single-Arm RKBS / side
10 Banded Low Ext. Rotations / side
15 Banded Face Pulls
10 Banded Ext. Rotations w/ Press
1-minute Handstand Progressions

Metcon

Metcon (Weight)

5x 4-minute Rounds of:
500/400m Row
5 Strict Handstand Push-ups
5 Power Cleans

--Building across the five rounds on the power clean to a 5-rep heavy--

Metcon (No Measure)

4 Rounds (12 Total Minutes) of:
* Minutes 1+2 - Recovery Paced Bike
* Minute 3 - Handstand or Handstand Walk Practice

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

Whiteboard:

Sunday, November 10, 2019

Male Clients

Female Clients

Alissa
Cobb

CrossFit: 8:00 AM

0 lbs

20.5 masters scaled - thin black/thin red pu #14, 18:21