CrossFit 611 – CrossFit


400m Run

Coach Led Scapular Warm Up Drills

2 Rounds (8 Minute time cap)

:25 seconds forward arm circles small

:25 reverse arm circles small

:25 seconds forward arm circles large

:25 seconds reverse arm circles large

:25 seconds bear crawl

:25 seconds inch worm


Handstand Walk Skill Work

8 Minute Alt EMOM

Minute 1: -2 Wall Walks (Nose to wall) with 5 second hold at the top (scale the height of the feet on the wall)

Minute 2: -10 Shoulder Taps (belly facing the wall) (scale to Shoulder taps from box)

Minute 3: -6 Inch 5 second out, 5 second back inch worms (Feet stay in one place)

Minute 4: -:45 second max effort freestanding stationary handstand (scale to wall assisted hand stands with one heal on the wall)

Then 5 Minutes of helping athletes with Hand Stand Walks.



Metcon (Distance)

Every Three Minutes for 15 Minutes

Work for 2 min, rest for 1 min

25 DU (50 Singles)

10 AirSquats

then remainder of the TWO minutes

MAX Distance Hand Stand Walk

(scale to max distance bear crawl with hip circles around ankles)

Score is total distance in FEET. Distance is when hands start and stop, not your feet.

Metcon (AMRAP – Reps)

5 Minute AMRAP

Ascending ladder by 1 each time

Ab Mat Situp


Plank Pushup (down to elbows and back up)

Mountain Climber (left/right = on rep)

(1, 1, 1, 1.. 2, 2, 2, 2.. 3, 3, 3, 3…etc)