Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Tuesday, October 19, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Tuesday, October 19, 2021
Metcon (Time)
-RX-
For Time (17min Time Cap):
3:00 Handstand Hold
100 Squats
50m Handstand Walk
100 Squats
30 Handstand Push-ups
-Intermediate-
For Time:
2:00 Handstand Hold
100 Squats
1:30 Handstand Walk (for
distance)
100 Squats
15 Handstand Push-ups
-Beginner-
For Time:
3:00 Plank Hold
70 Squats
50m Bear Crawl
70 Squats
30 Push-ups
Skills
2 Sets:
10 Single-Arm Ring Rows /Arm
:30 Ring Row Hold
- Use two hands to hold at the
top of the ring row hold
Cool Down
2 Sets
:30 Banded Shoulder Stretch / Side
:30 Wrist Extension Stretch / Side
Burn! 12:00pm
AMRAP 10:
8 Wallballs
6 Alt Dumbbell Snatches
4 Burpees
Rest 2 mins
AMRAP 8:
8 Wallballs
6 Alt Dumbbell Hang Clean and Jerks
4 Burpees
Rest 2 mins
AMRAP 6:
8 Wallballs
6 Single Arm Devil's Press
4 Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 19, 2021
Male Clients
Female Clients
1
Mary
Covey
CrossFit: 4:30 PM
16:00
Handstand walk practice & 15 handstand push ups
Loading...
Powered By Wodify