Skill/Strength:
Every 2 min for 5 Rounds
7 Front Squats
-Add load each round
Metcon:
10-20-30-40-50-40-30-20-10ft of Handstand Walking
1-2-3-4-5-4-3-2-1 Shuttle Lengths (30ft down and back=1)
18min Cap
Accessory Work:
Every 2:30 min – 4 Rounds
500m Row
Max Ring MU or Ring Rows
2 min Rest
Mobility:
Foam roll lats for 2 min each way
3 min straddle stretch (use rig for assistance)
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Alex Ebert
16:29. only counting GOOD walks into wall.
2-4-6-8-10–8-6-4-2 of Walks into wall
10
0
Chelsea Sherman
6:36**campground edition
Shuttle runs and 2-4-6.. pike push-ups from truck tailgate. 10 mins of abs.
12
0
Jenny Wesolowski
8:53
First 3 we’re wall walks, 40 sec hs hold, 10 walks to wall, then 8, 6, 4, 2. 85#-105# FS. Dragonbowl practice
8
0
Maria Onaindia
10:38
FS up to 110#
25 wall walks is a lot, nose2wall each time
Accessories w/Natalie💪🏻
7
0
Mike Cegelski
15:56
FS up to 215#. PT: Butterfly PU, high hang snatches, fast twitch hip pops, low banded ring mu progression
6
0
Mike Taylor
Did the metcon wrong. Thought I was king of CrossFit. I am just a fool
FS up to 215x7
9
3
It was the shoes..
When you finished in 4 minutes, I asked Justin, “Is that guy just that incredible or what?”
Natalie Blomquist
11:05
Wall walks scaled, and accessory work w/ Maria.
Front squats 75-95
7
0
Pauly VanderKelen
HBBS: 10 reps @ 135, 225, 255, and 5x6 @ 305#
5x12 Ab Roll-outs wearing a 37.5# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat / 5x12 Calf Raises wearing the weight vest in addition to a 100# barbell / 5x10 BOBBR @ 155# / Tried out the new Battle Ropes for the first time!
0
0
Theresa Rosenquist
11:45**
**Mod: SeeSaw DB SP@#15’s(walk 2x HSW dx). FS@#95(box sq), EC: 3x{DB BP x15 (#15/20/25) & 25 sit-ups.
7
0