CrossFit Golden: Thursday 12.22.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Good work, Gwen!
Gymnastics/Skill Work
Every 2 minutes, for 12 minutes:
Minutes 1-2; 7-8: Rope Climb x 2 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull- Ups…or better yet, L-Pull- Ups
Hanging from Towels)
Minutes 3-4; 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6; 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)


Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings (32/24 kg)

Aim to complete KB Swings in no more than 2 sets each round.
600m Run = 500m Row