CrossFit Golden: Wednesday 11.9.16

Mobility- 10:00-10:30am


Mike was able to work on his Pistol Squats this week!

Gymnastics Skill Work
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8; 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10; 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12; 17-18:
L-Sit Hold x 45 seconds accumulated time


Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to- Bar Pull-Ups – or – Pull-Ups

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.
Note in comments which movement you selected to perform for max reps.