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Components

Metcon

Tuesday

Warm-up

DYNAMIC WARM-UP
3 sets:
:40 bike, ski, row, run, or single-unders
:10 rest
:30 hollow hold
:10 rest
:20 handstand hold on the wall
:10 rest

Workout

Metcon (AMRAP - Rounds and Reps)

RX

AMRAP 9:
15 KB swings (24/32 kg)
50-ft handstand walk

Metcon (AMRAP - Rounds and Reps)

INTERMEDIATE

AMRAP 9:
15 KB swings (24/32 kg)
25-ft handstand walk

Metcon (AMRAP - Rounds and Reps)

BEGINNER

AMRAP 9:
15 KB swings (24/32 kg)
100-ft bear crawl

Post-Workout Strength

Metcon (No Measure)

8 sets:
:20 seated L-sit hold
– Rest :10

Stretch

3 sets:
30 ATY raises
:30 banded pull-aparts
– Rest as needed between sets.

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

Whiteboard:

Tuesday, June 07, 2022

Male Clients

Oliver
Poirier

CrossFit: 8:30 AM

4 + 11

Shoulders burnt out really quick in this one.

Emery
Williams

CrossFit: 5:15 PM

2 + 15

Handstand walked about 20'0 on the third round after KB swings.

Female Clients