“Body Metamorphosis” by DB
3 Rounds for Reps of:
1 minute Bodyweight Deadlifts
1 minute Handstand Push-Ups or Bodyweight Shoulder to Overhead MRX 2/4” rise
1 minute Bodyweight Front Squats
1 minute Strict Pull-ups MRX Ring Rows
1 minute Row/Bike for Calories
1 minute Rest
Core Development & Stretching
1min High Plank Hold
2x30sec Butterfly Stretch
2x30sec Straddle Stretch
20 Plate Curls
1min Right Side Plank Hold
30sec Couch Stretch each leg
20 Plate Presses
1min Left Side Plank Hold
30sec Splits Hold
20 Plate Ground to Overhead
1min Low Plank Hold
Sydney Kate is in the CrossFit Cave with her KB standing tall. Great shot of her focus while pushing herself. Shes made some real gains in a short time because of her consistency and attitude. Sydney Kate has been full of positivity since joining us at CFHSV and she adds to any class with that ‘can do’ attitude, bright smile, and awesome energy. Keep Rollin young lady!
A. 119 rx
(240 on the bar)
B.
A: Scaled to 185#, 127 reps total (45+41+41). Sq-clean to FS was definitely the limiter
B: complete
169 Rx row (160lbs)
191 Rx
186 rx (hspu, row, 210 lb bar)
277 RX (155lbs)
287 RX @ 115
(118 88 81)
162 Rx-185 lb bar
181 Rx
@ 210#
DL: 23/20/15
HSPU: 10/11/12
FS: 6/5/5
PU: 7/8/7
Row: 17/16/19
230 rx @ 210
237 rx
Sydney Kate looking focused and dialed in! This lady has the best attitude and she has done everything the right way since day one.Shes taken her time to learn things correctly, kept a strong focus on form and technique, but she knows how to work and she’s not afraid to push the intensity too. Sydney Kate is one of the pleasant, positive people I’ve ever met, and her presence is undoubtedly felt anytime she’s in the gym. So proud of the progress she’s made and looking forward to seeing her continue on her journey. Keep after it, SK!
259 RX (130)
197 rx @ 185