East Brisbane Tuesday Metcon Class

Service Description

STRENGTH/SKILL ON A 10:00 CLOCK Handstand Walk, Handstand Hold, & Overhead Stability Work Freedom (Advanced) - Handstand Walk or Handstand Hold Independence (Intermediate) - Kick-Ups/Box Pike Walk Liberty (Beginner) - Bear Crawl/Wall Walk FREEDOM (RX) 3 RFT: GHD Sit-ups, Handstand Walks, and Overhead Walking Lunges 3 rounds for time of: 25 V-ups or GHD Sit-ups Handstand Walk, 50 ft Overhead Walking Lunge, 115/75 lbs, 50 ft Athlete Instructions GHD Sit-ups / V-ups Overhead Walking Lunge / 16 Alternating Overhead Lunges KG conv: 52.5/35 OPTIONAL ACCESSORY 4 rounds for quality of: 8 Strict Pull-ups 12 Double Dumbbell Upright Rows, pick load 24 Ring Rows Athlete Instructions 3-4 rounds Warm-up 1:30 Cardio Choice Then Into... 2 SETS 8 Hollow Rocks 8 PVC Pass Throughs 8 PVC Overhead Squats 8 PVC Overhead Alt Reverse Lunges 25ft Bear Crawl Then Into... 1 SET (Time Depending) 10 V-Ups (or GHDs) 8 Empty Bar Overhead Alt Reverse Lunges :20 HS Kick-Ups, HS Wall Hold or Box Pike Hold