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Fitness – The Strip CrossFit Skill Work Handstands/ HSPU Practice Metcon (Time) 15 HSPU’s 21 hang cleans (135/95) 12 HSPU’s 15 hang cleans 9 HSPU’s 9 Hang Cleans

Fitness – The Strip CrossFit

Fitness – The Strip CrossFit

Fitness – The Strip CrossFit View Public Whiteboard Metcon (4 Rounds for time) 7min to Complete Each Section 1) 150 KB Swings American 70/53 2) 150 GHD Situps 3) 150 KB Goblet Squats 70/53 4) 150 Burpees You can break it up however you’d like but you CAN NOT do more than 15 before your

Fitness – The Strip CrossFit View Public Whiteboard Gymnastics Every Min for 10 min for Quality choice of: 1) Strict Pull-ups (with or without band) 2) Kipping Pull-ups 3) Kipping Chest to Bar 4) Bar Muscle Ups These are just a few, choose something to continue working toward a new skill Metcon (6 Rounds for

Fitness – The Strip CrossFit View Public Whiteboard Snatch (2-2-2-1-1-1-1-1-1) The 2s are 1 Hang/1 Floor The 1s are Choice Every 90seconds Metcon (5 Rounds for reps) 5 Rounds of: In a 2min Window 200m Run (Sub 15/12 Cal Bike) 7 Unbroken Power Snatch 95/65 Max Sit-ups Time Remaining -Rest 30s Repeat RX+ 115/85 Extra

Fitness – The Strip CrossFit View Public Whiteboard Strength Every 3 Minutes for 4 Sets 12-15 Weighted Back Extensions 10-15 Banded Donkey Kicks Each leg Metcon (Time) 3 Rounds for Time 25 Single DB Box Stepups 50/35 & 24/20″ 100 Double Unders 50 Wall Balls 20/14

Fitness – The Strip CrossFit View Public Whiteboard Clean and Jerk (2-2-2-1-1-1-1-1) Every 90s Building Metcon (Time) 15 Rounds of: 1 Clean & Jerk 155/105 3 Burpees

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming As we concluded our last stregth cycle we are going to have a few weeks of non structured back to back weeks. What do I mean? There will still be strength but won’t compound week to week on the same day or even same

Fitness – The Strip CrossFit Handstand work Skill Handstand holds or handstand walks () 10 rounds (3min a round) 2x wall walks 8x db snatches 200m run or 15/12 cals on bike