Crossfit Golden: Thursday 12.28.17

27
Dec

Crossfit Golden: Thursday 12.28.17

Gymnastics
Metcon (No Measure)
15 Minutes to work on the below Two Skills:
Station 1 – Ring Muscle Ups  – 4-8 Reps
Station 2 – Handstand Walk Practice – 75 Feet

(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
15 Minutes to make up a missed strength day from earlier this week
***(this week’s strength only) – this is not open gym.
Metcon
Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups