190614 - FYF & Soapbox Friday

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“I use CBD to help recover, cure my GERD and repair my relationships, Get CBD oil for 10% off using code Inluenzer.” “Here’s a photo of me smiling, shoving a protein/energy drink/recovery bar towards the camera, extolling the virtues of said product and my quest for athletic dominance.”
We all see the thinly veiled ads on Insta-famous-gram. People change brand allegiances as soon as they’re shown the money. Are you as the individual unable to perform at your maximum ability because of a lack of a product?
Recovery is an important component of performance for sure, but are you doing the bare minimum to recover before slapping all sorts of supplements at your issues?

Bare minimum: Lots of sleep, lots of water, meat, vegetables, nuts, seeds, some fruit, little starch, no sugar. Keep alcohol to a minimum. Keep intake to levels that will support exercise but not body fat.

Once you get that in order, maybe experiment with supplements (see, it’s in the title “Supplement”)
If you’re missing an element of recovery, no amount of protein powder or CBD oil will be able to fill that gap.

? of the DAY - Do you know anyone “famous”? If so, who?

WARM UP -
2 Rounds
Run 200m
6 burpees
6 EB Deadlifts
6 EB Strict Press
6 Strict Hanging Knee Raises

COACH PREP -
Review each of the movements in order

  • Burpee Box Jump (Set Up Box/Plate)

  • Warm Up to heavy deadlift weight (3 minutes)

  • Practice double unders (3 minutes)

  • Handstand Push-Ups spots (scale to 15# plate w/ ab mat or less)

  • DB Snatches (Unweighted form then with weight)

  • Toes to Bar spots (scale to hanging knee raises)


WOD -
For Time 30 minute cap
6 Rounds
6 Burpee Box Jumps (24/20 in)
3 Deadlifts (65% of 1RM)
3 Handstand Push-Ups
24 Double Unders

3 minute Rest

3 Rounds
12 Alternating Dumbbell Snatches 45/35
6 Toes-to-Bars
3 Handstand Push-Ups
100m Run

190613 - Soapbox Thursday

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? of the DAY - Something you use to hate as a kid but like now?

WARM UP -
20 calories of cardio
Obstacle Course

MOBILIZE -
KB/DB Windmills
Single sided kneeling press (with same KB/DB)

SKILL -
Handstand Negatives
E30S5M (Every 30 seconds for 5 minutes)
Set up ab-mat under head and slowly lower from handstand to headstand.

COACH PREP -
Work on foot lock!
If you’re starting to feel more comfortable, try half climbing!
PVC Snatch Prep

WOD -
AMRAP 8:
2 Rope Climbs
8 Snatches 95/65
16 Squats

190612 - Quote of the Week Wednesday

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What’s your first thought in the morning?
”I don’t want to get up!”
”Ugh, I didn’t get enough sleep!”
”I don’t want to go to work today!”
”SNOOZE!”
Maybe tomorrow, try waking up and making a purposeful positive first thought! Be thankful, welcome the day, and find happiness in the new morning!

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? of the DAY - Best kind of cheese?

WARM UP -
w/ a partner
Person #1 - Row
Person #2 - Handstand Box Walk or Wall Walk (down and back)
x 2

Person #1 - Run 200m
Person #2 - Overhead Plate Hold
x 2

MOBILIZE -
Banded Hamstring Stretch

SKILL .-
EMOM 6:
Box Handstand Push Ups x 6

COACH PREP -
Practice getting the KB in the front rack

WOD -
“Double Tailpipe”
6 RFT w/ a partner (each person must row 6 times)
250m Row
Double KB Front Rack Hold

190611 - Recipe Tuesday with Jenn - Salmon Samurai Bowl

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This recipe is a mash-up of Coach LoLo’s Salmon Bites recipe and my personal fave at Tasty Harmony (Samurai Bowl, yum!).


INGREDIENTS

Chunk of salmon (I opted for the canned variety)
Variety of Veggies
Sensible amount of some sort of Grain (I had black rice on hand)
Sesame seeds, Seaweed and your top 1-3 favorite Asian-inspired hot sauces

DIRECTIONS

  • Follow LoLo’s simple directions for Salmon bites here (because I had canned Salmon, I formed them into Salmon cakes)

  • Cook up your grain

  • Whip up whatever veggies you have on hand. I recommend cooking some and leaving some raw to create a variety of textures. What I did specifically:

    • Pan sear carrots with a generous amount of fresh ginger, because ginger and carrots go so well together

    • Sweated a handful of green things; mostly finely-diced broccoli, kale and garlic

    • Thinly sliced some radishes and let those puppies sit in a tiny bit of rice wine vinegar

  • Assemble and enjoy! And leftovers instantly become meal prep ;)

  • Enjoy this picture of my homegrown carrots doing the can-can, You Go Carrots!

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? of the DAY - What do you think of for inspiration?

WARM UP -
2 minutes of cardio
You need 2 light dumbells
4 Rounds
6 Overhead Press
6 Weighted Lunges
6 Push-Up with Row
6 DB Sit Ups

SKILL -
Handstands!
5 minutes to work on headstands and kicking up to handstands
(If you’re already good at handstands, work on free standing)

Tabata Handstand Hold (:20 hold and :10 rest)

COACH PREP -
Practice movements and get a whiteboard ready!

WOD -
Tabata
(:20 work with :10 rest for 8 rounds - 4 minutes total for each movement)
Complete each movement before moving on to the next one!

Med Ball Sit Ups
Jump Lunges
Push - Ups

(Score = All three lowest scores per movement added together)

190610 - Motivation Monday

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CONGRATS to our NEWEST COACH!!!!
If you aren’t on social media, you may not have heard the good news! Rick finished up the intern program and has now become an official coach! Make sure you give him a huge high five next time you see him!

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? of the DAY - What is one of the silliest ways you’ve been injured?

WARM UP -
Team Inchworm
Down and Back walking lunges
Down and Back power skips
Down and Back Duck Walk
Down and Back donkey kicks
Down and Back speed skaters
Down and Back side shuffle

MOBILITY -
Banded front rack
Small Band Overhead Foam Roll

COACH PREP -
Front rack position
Wall Squat (Squat therapy)
Front Squat Warm-Up (EB)

WOD -
Front Squat Medley
(Pair with someone(s) doing the same weights)
Max unbroken front squats with the following weights:
185#/135#
155#/95#
135#/75#
Score is reps per set
Rest as needed between sets
Unbroken front squats means no re-racking the bar

190607 - FYF - Benchmark "Nicole"

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WARM UP - 3 rounds
100m Run
10 Banded Face Pulls
100m Row
5 Pull-Ups (However you will be scaling them)

MOBILIZE - Lacrosse Ball Roll Feet and Calves
Door Jam Stretch

COACH PREP -
Kipping Practice
On the floor: Hollow/Superman/Log Rolls
On the bar: Same
Partner arm targets
Practice Kips!

WOD - AMRAP 20:
400m Run
Max Pull-Ups (As many as you can unbroken)
SCORE = Total # of pull-ups completed

COOL DOWN - 200m PVC Pass Thru Walk

190606 - Soapbox Thursday

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WHY IN THE WORLD AM I DOING YOGA? HAS HELL FROZEN OVER? - Michael Reynolds

First of all, while I am at a yoga studio and now own my very own gray yoga mat (its the perfect groutfit accessory, Emma.) I am not technically doing yoga. It’s called Restorative Yin and I chose it because I’m way too Yang and like an old house could use some help with the restoration.
What Restorative Yin provides is mobility and mindfulness/meditation practice. And while they are presenting the movements with sanskrit names, the things that I’m doing are just more intense versions of the mobility we do here at CCCF. For example, yesterday we did the passive adductor stretch up against the wall, and held it for 5 minutes. There’s where one of the differences lies. When we mobilize here, we maybe hold it for a minute or a couple sets of :30 sec each, but in that mirrored room that smells vaguely of patchouli and feet, I’ve got to challenge myself physically to get into the mobilizations, hold them for achingly long periods of time, and mentally get into the headspace that allows me to let go of the outside, and focus inwardly. For me it’s of silence, meditation, mobility and the best part is it’s directed. I can shut my brain off for the most part and participate in the class.
Sure, they misspeak and mispronounce things like myofacial release (myofascial) misspell diaphragm and pronounce fascia like Goldmember pronounces Father.

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But they are moving in the right direction and it gets me some guidance and some ideas for when I’m on the road and need some mobility or just a way to quiet my mind. I challenge everyone to find something that can help you quiet your mind. Yoga, ROMWod, chess, cross-stitch, Tetris, mopping, scrubbing the gym floor, whatever. You work both your body and mind pretty hard, and both need some recovery. Mine just happens to currently be in a sweaty studio listening to chants and farts.

? of the DAY - What do you need to get a good night’s sleep?

WARM UP -
20 Calories of Cardio
Farmer’s Carries 200m
20 KB Gorilla Squats
20 Second Dead Hang

SKILL -
Every 20 seconds for 5 Minutes
Negatives
Banded or Self Assisted as scaling options

Turkish Get-Ups (Learn the skill)
Complete 5 on each arm with decent weight
Then try to go for a 1RM!

COACH PREP -
Demo and Practice the Get Up/Downs

WOD -
E3M9M
8 KB Get Up Get Downs 55/35
25 Double Unders (scale to: 50 singles or 15 tuck jumps)
25 Mountain Climbers

190605 - Quote of the Week Wednesday

Ladies LIFT night was A BLAST! The focus was box squats and booty! Thursday join us again at 6:30pm for Abs and Banded Presses!

TONIGHT!!!! Strongman Class!!!! We will be using atlas stones, sandbags, and sledgehammers! Get ready for some fun….you know….type 3 fun!

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WARM UP - Run 400m
20 Plate Ground to Overhead 15/10
Run 200m with Plate
20 EB Good Mornings
Partner Run 200m carrying loaded barbell

MOBILIZE -
Double Banded Hamstring Distraction Stretch
(See Video Below)

SKILL -
EMOM 6:
Max Quarter Pull-Ups
Starting with chin over bar then lowering yourself only a quarter of the way down then back up! THE FOCUS should be on closing the gap between your elbows and your sides. This builds lat strength necessary for that final pull!

IF you don’t have pull-ups, these will be self-assisted!

COACH PREP -
Review deadlift form
(5 minutes to build up to WOD weight with partner! Should be decently heavy!)

WOD -
3 Rounds for Time
(w/ a partner, break up work evenly)
40 Deadlifts 215/155
20 Lateral Burpees

COOL DOWN - 200 meter yog
4 Stretch and Dirty 4 Stretch

190604 - Recipe Tuesday with Jenn - SOTS

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SOTS = Sausage, Onions, Turnip and Squash. This SOTS recipe is a super easy blend of a protein, lots of fun veggies and a little grain action. It comes together fast, this whole thing came together in under a half hour!

INGREDIENTS
Sausage
Onion, Turnip and Chayote Squash (Chayote Squash is a great beginner squash. It’s delicious and you can leave the skin right on)
Farro (10 minute Farro from TJs)


DIRECTIONS

  • Prep your grain, I opted for TJ’s quick cooking Farro

  • Chop, chop your veggies. If you practice your knife skills on the regular, this’ll become a super quick task

  • Pan saute the veggies. Generally I sweat my onions first, to take the edge off and then add remaining veggies once the onions are slightly caramelized

  • Turnip and Chayote are both awesome veggie additions to add to your repertoire. No extreme flavor profiles, pretty muted and they easily pick up the meaty, sausage flavor or whatever seasonings you add

  • After veggies are goldeny and succulent add the sausage links to the same pan, get a bit of color on that meat and then add a splash of water/broth, toss a lid on and let it all steam finish for a few minutes

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WARM UP - Team Bike Relay

MOBILIZE -
Wrist Stretches on a box
Pigeon Stretch on a box

SKILL -
Bicep Curls
EMOM 6:
15 DB Hammer Curls
(Weight is dependent on ability)
Backed against a pole of the apparatus or wall so you can’t use those hips to kip your curls!

COACH PREP -
Go over each station!
Set up box jumps and warm up to S2O!
Do a practice round - :30 at each and 3 reps of each!

WOD -
EMOM 16:
M1: 12/10 Calorie Bike
M2: 12 Box Jump Overs
M3: 12 Shoulder to Overhead 105/75
M4: Rest

GOAL FOR THE WOD - The score for this workout is Pass/No Pass so the goal is to make it in the minute EVERY time! Focus on the fact that you get that full 60 seconds of rest! Work your booty off to get there! IF you DON’T think you can make it, scale appropriately to do so!


FIRST LADIES LIFT CLASS TONIGHT AT 6:30pm!!!!
Focus = Back Squats and Booty!

190507 - YAY NEW SCHEDULE!

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MONDAY THROUGH FRIDAY
6am, 7am, 8am, and 9am in the morning!
3:30pm, 4:30pm, 5:30pm, 6:30pm (Mondays and Fridays only) in the evening!

TUESDAYS AND THURSDAYS
Ladies LIFT class! Women only powerlifting and bodybuilding class at 6:30pm!

WEDNESDAYS
Strongman w/ Shaun! Learning to move heavy odd objects and brace your core at 6:30pm!

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SKILL THIS WEEK = Pull Ups!
We will be doing a drill each day to help improve on our strict pull-ups!

WARM UP - 1 minute of cardio
(Do each movement with the mini bands then bear crawl length and jog back)
10 Outfront Pull Aparts
10 Choppers
10 Lawn Mower (Right)
10 Lawn Mower (Left)
10 Overhead Pull Aparts

MOBILIZE -
Down Dog to Cobra

SKILL -
EMOM 6:
Max Banded Pull-Ups
(Even if you’ve got strict, add a micro red band so you can get a couple more!

COACH PREP -
Dip progressions
Bench Dips - Toes Under Box Dips - Banded Ring Dips - Ring Dips

Med Ball Clean
Set Up - Stand & Let go (friend catch) - Drop and Scoop - Stand

WOD - AMRAP 12:
2 - 4 - 6 - 8 - 10….
Dips
Med Ball Clean 20/14

GOAL OF THE WOD - This workout has two uncommon moves for us! The major goal is to gain comfort with them! The second goal is to get to 16 or more!

190530 - Soapbox Thursday

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WARM UP #1 - 2 minutes of “Get the Blood Pumpin’ Cardio”
10 Air Squats
10 Goblet Squats
10 Cossack Lunges

STRENGTH -
20 minutes to reach Back Squat 1RM
Suggested Rep Scheme:
10EB, 5, 3, 2, 1… 1… 1…

WARM UP #2 -
2 minutes of “Get Warm Again”
10 .Back Extensions
10 DB Presses
30 second Dead Hang

STRENGTH -
20 minutes to reach Strict Press 1RM
Suggested Rep Scheme:
10EB, 5, 3, 2, 1… 1… 1…

190529 - Quote of the Week Wednesday

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As a CrossFitter, you’ve accepted that there’s too many skills and strengths to be the very best pro athlete at every single thing… or maybe you haven’t… in which now is a good time to start accepting it!

We are “generalists!” We work to become VERY good at anything thrown our way but not perfect at everything! Same thing with life! Put your mind to whatever is important to you but leave behind any expectations that you’ll be able to focus and complete EVERYTHING ELSE! It’s unrealistic and leads to disappointment! Do whatcha can and accept whatcha can’t!

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WARM UP #1 - 2 minutes of “Get the Blood Pumpin’ Cardio”
15 Leg Swings (Each Side)
15 EB Good Mornings
15 EB Glute Bridges

STRENGTH - 20 minutes to reach Deadlift 1RM
Suggested Rep Scheme:
10EB, 5, 3, 2, 1… 1… 1…

WARM UP #2 - 2 minutes of “Get Warm Again”
10 .Push Ups
10 Bird Dogs
10 Crab Bridges

STRENGTH - 20 minutes to reach Bench Press 1RM
Suggested Rep Scheme:
10EB, 5, 3, 2, 1… 1… 1…

190528 - Recipe Tuesday with Jenn - Burger Surprise!

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In this recipe the surprise is the burger blend itself - it’s not your typical 80/20 mix; this mix is 80% traditional ground beef 20% beef liver and heart! How cool is that? So, If you’re curious about organ meats a burger is a good way to go. It’s easy to make and palate friendly. Most butchers will prep a blend like this for you with some advanced notice, including CSU’s new butcher shop (hint,hint).

INGREDIENTS

80/20 Ground Beef/Organ Meat Blend

All your favorite burger fixings

DIRECTIONS

  • Thaw and season meat as you normally would, I prepped mine with a bit of miso paste and salt/pepper

  • Assemble whatever your go-to fixings are; I got fancy with carmelized shallot, rehydrated sun dried tomatoes and added a sharp cheddar on top

  • This blend grilled up was fattier than traditional ground beef blend(s), so don’t be surprised if you have some flare-ups. I would recommend a griddle for the burgers to keep those puppies in tact during grilling

  • Final Verdict - A subtle hint of liver smell did waft through the air during cooking, But, after adding melted cheese, briny pickles, a schmear of your favorite mayo/mustard and the burger was dang tasty. On par with the traditional versions!

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WARM UP - 2 Rounds
10 Calories
10 Single Arm DB Press
10 Wallball Squats
10 Hanging L-Sit Raises

MOBILIZE -
Single Arm Banded Stretch
Vertical Banded TSpine Stretch

COACH PREP -
Review Movements and Set Up Stations

WOD -
For Total Reps (but remember to recover for 1RM tomorrow!)
3 Rounds
3 Minutes Rowing
:30 Rest
1 Minute Wallballs
1 Minute Toes to Bar
1 Minute DB Snatch
:30 Rest

CASH OUT - :
30 DB Push Press and :30 Hold x3

190527 - Memorial Day Monday

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MONDAY - Hours = 9am and 10am then 4:30pm and 5:30pm (Fun “recovery” WOD and Abzzz)
TUESDAY - Recovery WOD .with Cardio and Mobilization prep!
WEDNESDAY - Deadlift and Bench Press 1RM
THURSDAY - Back Squat and Strict Press 1RM
FRIYAY - Hero WOD! (After a week of recovery and maxes, a nice long hero wod will do the trick!)

WARM UP -
3 minutes of cardio
1 minute deadhang
1 minute step-ups
1 minute Overhead Waiter Plate Walks
(Down and back, switch arms each length)
1 minute plate tick tocks

MOBILIZE -
Barbell Roll Quads and Calves and Delts

COACH PREP -
Review movements

WOD -
AMRAP 10:
10 Plate G2O 25/15
20 Alt. weighted Box Step Downs
30 Russian Plate Twists
40 Plate Hops (In & Outs)
THEN…
1 Round for time!

COOL DOWN -
Abbbbbzzzz!
Accumulate
40 Deadbugs
40 Weighted Knee Raises
40 Weight V-Ups
40 Knee Roll Ups

190524 - FYF

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? of the DAY - Have you ever won an award? If so, for what?

WARM UP - Take a guess (Rowing game!)
One person the team rows for a few seconds and the rest of the team guesses how many meters they rowed! Whoever gets the furthest answer looses that round, at the end, each loss is a burpee!

COACH PREP -
Review Rowing form

WOD - w/ a partner FOR TIME!
100 Calories on two devices
10 Burpees at the top and every 5 minutes after!

190523 - Soapbox Thursday - BRING A MOTIVATED FRIEND!

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? of the DAY - Cleanest person you know?

WARM UP - Relay (2-3 Lines of people)
Jog
Hip Pull (Over the fence)
Zombie Kicks
Side Shuffle
Baby Broad Jumps
KB Broad Jump
KB Bear Crawl

MOBILIZE - Z Sit Switch

STRENGTH -
Back Squat
10EB, 5, 3, 1+
(BAMFs, practice w/ goblet squats than how to BS out of the rack!)

COACH PREP -
Foot Lock Demo and Practice
(Review Scaling Options)
Practice KB Swings

WOD -
2 minutes of WORK and 1 minute of REST for three rounds
2 Rope Climbs
Max Russian KB Swings

190522 - Quote of the Week Wednesday

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If you never made mistakes,
if only good things happened,
if everyone loved you for exactly who you are,
if each skill you tried came naturally,
if your body never broke,
if everything went your way…
how would you ever learn to truly live???
Times that test us create the people we are. We’re built from our reactions to the good AND the bad. The ability to sail the soft and smooth waters with ease isn’t nearly as important as the ability to sail those rough waters that are bound to head our way. Good sailors weren’t created in the harbor or on steady seas, they were forged through the scary tides and unfortunate winds. Good people are no different.

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? of the DAY - If you could participate in any game show, what would it be?

WARM UP -
2 Minutes of Jump Roping
Banded Pull Aparts
Banded Floor Press
Banded SDHP

MOBILIZE -
Banded Bully Stretch

STRENGTH -
Bench Press
10EB, 5, 3, 1+

COACH PREP -
2 minutes of DU Practice
Lunges/Jump Lunges/Weighted Lunges
SDHP Form

WOD -
2 Rounds for Time
30 Front Rack Lunges
30 Double Unders
30 Sumo Deadlift High Pulls
30 Double Unders

190521 - Recipe Tuesday with Jenn - "Martes Huevos"

Jenn is a dedicated member of the 6am class, a phenomenal chef, and a gardener extraordinaire! For the next few weeks, she’s going to give us a look at what she cooks up in her kitchen! Her recipes are filled with unique ingredients and fun flavors! Enjoy!

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Tuesday Eggs is inspired by a traditional Mexican ingredient, CACTUS! Stick with me, Cactus (aka Nopales) is good guys. If you dig okra there’s a high likelihood you’re gonna dig cactus too. It has a slightly vegetal taste but overall it’s muted. Be forewarned, just like okra it can be a bit slimy.

INGREDIENTS

  • Heaping Mass of Mushrooms

  • Fresh Cactus/Nopales (Safeway has this on the regular)

  • Eggs

  • Rutabaga (it’s like if a onion and potato made a baby, tastes like oniony-potato)

DIRECTIONS

  • Slice those mushrooms and get them cooking, render away the water and get a nice color on those puppies

  • Toss in the rutabaga, If I’m making omelettes I like to shred mine with a box grater

  • After the rutabaga has had a few minutes to sweat down, add the cactus and cook until all those ingredients have softened

  • Be sure to salt and pepper all that stuff to taste

  • Whip up some guacamole for garnishing later

  • Eggs - I happened to make omelettes, but prepare the eggs however you like. Scrambled with all that pre-cooked veggie mixed in or make a spanish-style omelette (tortilla) or maybe a quiche!

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? of the DAY - Least favorite food item?

WARM UP -
20 calories of cardio
20 Down Dog Leg Lifts
20 Glute Bridges
20 Toe Touches (Unweighted Good Morning)

STRENGTH -
Deadlift
10EB, 5, 3, 1+

COACH PREP -
CCCF Clean Prep
Elbow Drill
Power Drop
Squat Drop
Combine
Split Jerk Foot Work

WOD -
Barbell Complex for Weight
Every 90 seconds for 13.5 minutes (9 rounds)
Deadlift
Hang Power Clean x 2
Jerk (Can split or Power)

190520 - Motivation Monday - The Rest of May!

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This week is our 5/3/1 of Wendler! Wrapping up our awesome strength program! We are also tapering for MURPH on Satruday! Make sure you get signed up for that on Zen Planner! We’ve got an 8am slot and a 10am slot! IF you’re missing Murph this Saturday, many people will be making it up the next Saturday (June 1) if you’d like to join them!
NEXT WEEK, we will be doing our 1RM Wednesday and Thursday! Make sure you come in and see how much you’ve improved!

? of the DAY - In what way are you the same as your childhood self?

WARM UP -
2 Rounds
:30 Cardio
:30 DB L Sit Press
:30 Plank
:30 Back Extensions
:30 Wall Walks or Handstand Holds

MOBILIZE - Med Ball Close Grip Keg Drill (On Apparatus)

STRENGTH - Strict Press
10EB, 5, 3, 1+

COACH PREP - Review HSPU
Scaling = L Sit DB Press or 25# plate with abmat or Box HSPU
Find box spot and abmat spot

WOD - AMRAP 15:
5 Handstand Push Ups
10 Box Jump Overs
15 Ab Mat Sit Ups