Metcon:
AMRAP 30
Run 400m
1 Ring Muscle Up
1 Strict Handstand Pushup
-Add 1 rep to gymnastics movements each round
-Scale RMU to progressions or ring rows+pushups or pullups+pushups
Mandatory Mobility:
3 min calf smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
3 rounds for quality of:
5 L/5 R Front Foot Elevated Split Squats, pick load
20 L/20 R Banded Side Steps
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Alex Ebert
1-3 rx, then 4&5 was definitely not rx
HSPU became abmat/strict and a couple RMU misses today. Thank you to all who helped carry Ellie on the run today!
22
0
Anna Ebert
6+400m RMU progressions and HSPU from 24” box
45% of the running done with Emma or Ellie on my shoulders. Thanks for the teamwork 815!
20
0
Ashley Brocker
Fit in 2 miles of running, quality BMU, a mix of strict and deficit HSPU work 👍
2
0
Cody Stelmach
“Smells like potential.”- Ted Lasso
7s // 6s took almost 10 min (hspu went bye bye)
21
0
Danielle Stelmach
6 + 3/7 HSPU **
**low RMU progressions, no band & feet off the ground for dip/lockout | sHSPU w/ 25+ab mat
14
0
David Rueckl
8+75 meters scaled RR PU and regular PU instead of HSPU
That was fun, because just like Norm, I am #BornToRun
The only thing that would’ve made this better is if we could’ve done Burpee‘s in between.
20
3
You didn't do the burpees between rounds?
Wouldn’t be the first time Dave shipped out on burpees!
I am a cutter, and I’m not sorry!
Jamie Burbey
9+50m
Unbroken until RMU in 9s, 5/4 RMU, 7/2 HSPU. Yaaay fitness 🇺🇸🤘🏻🥵🤘🏻🇺🇸
16
1
Holy shiet Batman
JORDAN MAGGLE
8 + 300m scaled
Was happy I didn’t have to break the runs. #winwednesday #BorntoRun
14
0
Krystal Lowney
8 Rds + 100m
Strict PUs, 35# plate + abmat. Unbroken strict PUs through Rd 6, happy about that!
20
0
Liz LeFevre
7+200m- banded low ring MU progressions/ SHSPU w/ ab mat & plate
+ Mondays DL-#185
14
0
Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 8 reps @ 365#
3x12 Overhead Tricep Extension with an 105# barbell alternating with 3x12 Preacher Curl with 85# EZ Bar and 3x18 Strict Knee Raises / 3x12 V-Grip Tricep Pushdown @ 85# alternating 2x10 Reverse Curls & 2x10 Hammer Curls with 35# dumbbells.
2
0
Selena Cashman
7+4 PUs
That was a lot of running but nice day for it!
Box push ups & banded strict PU w/Push up
19
0
Steve Kaster
Thru 8 rounds with bike, 2 mat HSPU and RMU progressions
12 yrs of CrossFit today !
22
1
Happy CrossFit Anniversary!
Theresa Rosenquist
3mi hike In foothills
@ Ciboala Natl Forest - Elana Gallagos St. Pk ⛰️
1
0
Travis Bittermann
I finished 7 and got to the end of the drive way on my way back in at time.
15
0