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Metcon

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Workout

Monday, 11/30/20

Box WOD

A: Metcon (Time)

Free Handstand practice.
Stay in 4ft x 4ft box, hold as long as possible

**Use wall if you don't have handstand

You can attempt as many times as you want in the time cap. Post the longest record for the score

(15min)

B: Metcon (AMRAP - Reps)

EMOM 10
1st Min- 10 Feet Elevated Ring row
https://youtu.be/u3XIZSv2Npw
2nd Min- 10 Ring Dip

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 14
7 Strict HSPU
30ft HS-Walk
*Each 5ft is 1 rep

Scaled WOD
AMRAP 14
10 HS-Kick
3 Wall Walk

HOME WOD

(Do BOX WOD A,B and C)

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

Whiteboard:

Monday, November 30, 2020

Male Clients

Brian
Bunk

CrossFit:: 6:00AM

0:02

Solid!!

Anthony
Huff

CrossFit 4:15PM

0:05

Shane
O'Neill

CrossFit 5:15PM

0:06

Sung
Hong

CrossFit 5:15PM

0:23

out of the box

Female Clients

Tawnya
Quintana

CrossFit 4:15PM

0:12