fbpx

We have LOTs of outdoor workout space
CLICK HERE TO VISIT THE WOD BLOG

Friday 210730 L-sits and a fast 3 rounder

Brittney and Laura row quickly through the small room jungle

Workout of the Day:
12 minutes of dedicated L-sit drills and practice (bars, rings, parallettes) ending with 3 max duration attempts!
-then-
3 rounds for time:
12 Handstand Push-ups
12 Front Squats (70/50kg)
post finish time and any scaling, and post longest L-sit and the variation/scaling in notes

Intended Stimulus
You’ll get nice long squat mobility warm-up before moving on to the L-sits, so be on time and settle into some mobility work! You’ll get a chance to try lots of different L-sit variations. Then, your coach will give you a version that is just right for you. You should be able to hold 20 seconds or more at the variation you use for the 3 max duration attempts. When it comes to the 3 rounder, use a load that you MAY be able to go unbroken on round 1, but likely will break up into 2 sets or so for the rest of the rounds. Same goes for the HSPUs, 2-3 sets max to get 12. This will be short and we challenge you to hang on for big sets on the front squats 🙂 Embrace some physical and mental discomfort, it’ll be over soon!

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

Got a question FOr CrossFit Malibu?

Please use this form to easily send us an email.