Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Handstand Push-ups

Freestanding Handstan ...

Marguerita

Mobility

Settings

Workout

12Jan2016

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Mobility:
1) Rib Mobile (2 Minutes each side)
2) Instep
3) T-Twist

Strength & Skill

1: Handstand Push-ups (5 sets of 5 Reps)

Handstand Push-ups

*If you can knock out 5 with no problem, add a deficit*

2: Freestanding Handstand Holds (1 for Max Time)

Metcon

Marguerita (Time)

50 Rounds for Time:

1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

Homework

Mobility

Recovery / Mobility Protocol
1:00 minute Elevated Prayer Stretch
1:00/1:00 minute Elevated Pigeon Stretch
1:00 minute Seated Chest Stretch
1:00/1:00 minute Scorpion Stretch

*Focus on Shoulders*

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

Whiteboard:

Tuesday, January 12, 2016

Clients:

Clients

Private

12:00 PM CrossFit

5 x 5

Andrew
Stitzel

6:00 PM CrossFit

1 x 5

Anthony
Hodges

5:00 PM CrossFit

1 x 5

Jason
Mashburn

5:00 PM CrossFit

1 x 5

Justin
Stein

9:30 AM CrossFit

5 x 5

25# plates and abmat

Kyle
Hardy

12:00 PM CrossFit

1 x 5

Mike
Conway

7:00 PM CrossFit

1 x 4

Micheal
Young

9:30 AM CrossFit

1 x 1

Deficit

Private

7:00 PM CrossFit

1 x 25

Kent
Higginbotham

7:00 PM CrossFit

5 x 1