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Components

Metcon

Friday, 12/11/20

Box WOD

A: Metcon (No Measure)

HSPU Progression

Work for 1rep strict HSPU or Other deficit options.
(Parralettles, Ring, Deficit with plates)

(12min)

B: Metcon (Time)

Pistol Progression
Work on the techniques and try 40 for time in the time cap

(13min)

C-1: Metcon (Time)

For time,
3 Rounds of
3 Legless rope ascents
5 Strict HSPU

(15min)

C-2: Metcon (Time)

For time,
5 Rounds of
4 Leg-assisted rope ascents
5 Kipping HSPU

(15min)

HOME WOD

a: Metcon (Time)

5 rounds for time,
5 Hand released push up
30second low plank
5 Hand released push up
30second low plank

b: Metcon (Time)

For time,
10 rounds of
20 DB Lateral lunge
https://youtu.be/ktdMS7WBwck
15 Mountain Climbers
10 Tuck Jump

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

Whiteboard:

Friday, December 11, 2020

Male Clients

Sung
Hong

CrossFit 4:15PM

1:20

Brian
Bunk

CrossFit:: 6:00AM

1:58

Female Clients

Private

CrossFit 4:15PM

2:05

Lucy
Streich

CrossFit:: 6:00AM

2:45

Thin red and blue band