CrossFit Golden: Monday 11.7.16

T-Money crushing his KB Swings!
Five sets
Unsupported Seated Strict Press (3-4 reps)
Sit on a bench or box without back support and press the barbell from shoulder to overhead; Progress by 5% from last week’s weight
Rest 60 seconds
Alternating Pistols (12-16 reps)
Practice progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell
Rest 60 seconds


Complete as many rounds and reps as possible in 12 minutes of:

5 Strict Handstand Push-Ups
10 Toes to Bar
15 Ring Dips
30 Double-Unders

HSPU- 5 Kipping, 2 SLOW Negatives, 5 Heavy Seated DB Press
TTB- Hanging Knee Raise, Laying Leg Raise
Dips- Matador, Box
DU- 60 Single-Unders