Thursday Warm-up Warm-up 4 Rounds 10 Russian KB Swing 5/5 Windmills 10 Bootstrappers Skill/Movement Handstand Push-ups (1-1-1-1-1) 10 Min working on Handstand/Handstand Push Ups/Handstand Walks Workout Metcon (5 Rounds for reps) 5 Rounds 500/400m Row 10/8/6/4/2 Deadlift (decreasing reps, increasing weight per round) 5-10 Strict Handstand Push Ups (unbroken) ***rest 3 Min between rounds Today’s […]

Crossfit Restoration – Focus **Same as Kory

Wednesday A. CONDITIONING Metcon 1. ON A 10:00 RUNNING CLOCK… Play/Practice HS Walking Skill. (No Measure) GOAL: Exposure is the biggest key to hand walking. Simply…you must be getting upside down. If you are not great on your hands, you need to practice/play more. Learn how to bail, fall safely, and also drill HS skills […]

Crossfit Restoration – Cassie 1min decline plank Med ball cleans Med ball push ups Rev lunge to press Med ball sit ups Squat cleans Kneeling press Squat to curl Tricep ext Toe taps Leg lifts SL RDL KB swings

Tuesday A. CONDITIONING Metcon (Time) 2 ROUNDS FOR TIME 30/25 Cal Bike 30 Front Squats (155/105) 30 HR Push-Ups (Score is Time) GOAL: Oh boy. Deceptive workout. You DO have to pace this workout. Very different from yesterday although we almost never see the words "2 Rounds For Time." The Bike into FS combo is […]

Crossfit Restoration – Cassie 3 rounds of: 15 box jumps 15 wall balls 15 front rack squats 15 rows 1 min plank 3 rounds of: 12 incline push ups 12 step ups 12 clean and press 12 plank pull throughs 30s bicycle crunches

Crossfit Restoration – Focus 40 minutes: 4 Rounds 10e Squat cleans 10e Plank pull throughs 15 wall balls 10e Step ups 20 renegade rows 1 min plank In remaining time: 200m run Plate push 10 cal ski