Accessory stuff!


Announcements

Don’s Big 70th Birthday!!!
Everyone is invited! Friday November 9th at 7pm, bring a side dish if you can and come enjoy a good time!
No dogs, no kids, come and relax!
Address 177 Frank Mast Road, Banner Elk (Valle Crusis). My phone number is (828)773-9855.

CrossFit Postal – CrossFit

Metcon (Distance)

Every 2 minutes, for 24 minutes (3 sets of each):

Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps

Station 2 – Dumbbell Death March x 20 steps

Station 3 – Handstand walk max distance in 1:30.

Station 4 — Accumulate :45 second L-sit.
This is an awesome time to work on Walking on our hands/getting upside down! Try something challenging!

Metcon (Time)

If time allows,

For Time:

1 Mile Run
You can take this as slow as you want for recovery, or you can challenge yourself and go for time! Have fun with it!