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Crossfit Golden: Thursday 11.30.17

29
Nov

Crossfit Golden: Thursday 11.30.17

Gymnastics
15 Minutes to work on the below Two Skills:
Station 1 – Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
OR
Weightlifting
THIS IS NOT OPEN GYM! BUT IF YOU MISSED A DAY THIS WEEK YOU CAN DO ONE OF THE FOLLOWING
15 Minutes to make up a missed strength day from earlier this week
(this week only)
Back Squat
Snatch
Deadlift
Metcon
For max reps:
3 Minutes of Double under
3 Minutes of Strict Handstand Push-Ups
3 Minutes of Rowing for CALS
3 Minutes of Ring Dips
3 Minutes of Push-Ups