CrossFit

SKILL

EMOM 8:
ODD Minutes: 10-15 seconds L-Sit Hold
EVEN Minutes: 15-20 seconds Handstand Hold

METCON

AMRAP 20:
10 KBS (53, 35)
10 T2B
400 Meter Run

**WHITEBOARD BRIEF**

– Skill: Today we’ll perform static holds 10-15 seconds of work with the L-Sit and Handstand Hold.
– Metcon: Today’s metcon is about starting slow and giving your body time to adjust to the demands of the workout. With that said, starting at 60% effort and increasing your pace as you see fit. All work should be done in 1-2 sets for the duration.

Spark

STRENGTH
3 Count Push up x 6
DB Squat Clean x 8

METCON
AMRAP 15
10 Goblet Squat #53/35
10 Hollow Rock
10 KB Goblet Walking Lunges 53/35
10 DB Lateral Raise #20/15
L2: #35/25, #15/10
L1: #25/10, #10/5

Masters

STRENGTH
“Shoulder Shock”
3 sets:
10 Busdrivers
10 DB Alternating Press + 10 DB Press
10 DB High Pull
10 Push Up

METCON
AMRAP 20
50 m Farmer Carry #70/53
10 Renegade Row #30/20
10 Pull Up
10 Goblet Walking Lunge #70/53