CrossFit Golden: Tuesday 12.27.16

 CrossFit Kids- 4:30pm

CrossFit Endurance- 5:30pm (at CFG)

(Click here to go to the Endurance WOD)


Austin is good at gymnastics. (Pretty sure this goes without saying… but, don’t try this at home, folks!)



Part A
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

Muscle-Up Modification:
Option 1- Alternating rounds of pull-up/ring row and dip (One will be done twice, one will be done three times)
Option 2- Low Ring Muscle-Up Transition Drills (no rep count necessary)If push-ups are a strong movement for you, loop a band around your back and pin it down with your
hands to create a band-resisted push-upNote modifications used for Muscle-Ups in comments

Part 2
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters

Aim for no less than 7 reps per set on the swings, but feel free to use challenging weight today!