Tuesday - CrossFit

Train With Weights To Decrease Breast Cancer Risk


Coach's Warm Up

Handstand Endurance.  (8 Rounds for time)

Handstand hold for time


RX + is Shoulder taps for reps

Scale to a Box or HandPlank

Tabata Hollow Rocks (Time)


Hollow Rocks
4min 20seconds On / 10 Seconds Off

Metcon (AMRAP - Rounds and Reps)

20min Amrap
2 Rope Climbs
20 Air Squats
40 Double Unders


-Rope Climbs , Scale to 1 rope climbs per round or Rope pulls from the floor or Rings

Air Squats - Make these Perfect

Double unders - 3 Attempts then finish with single unders x2

Legless Rope Climbs
Pistol Squats

Dan Shrum