“It is a shame for a person to grow old without seeing the beauty and strength of which their body is capable.” – Socrates

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


20 minutes of practice of:


Handstand Walk

Intention= we are breaking up the week again with some practice of gymnastic skills on Wed. You can’t get better at these movements unless you dedicate practice time to these things.


20 minutes

Metcon (AMRAP – Rounds and Reps)

10 KB Racked Lateral Bar Step Overs with bar set at maximum

hip flexion (53/35)

5 Single Leg Deadlifts Each Side (53/35)

5 Renegade Rows with a pushup Each Side (53/35)

Compare to: 2/13/19
Intention- this is a basic GPP WOD that should allow

you to keep moving with minimal rest for the whole 20 minutes