CrossFit Golden: Wednesday 12.14.16

Mobility- 10:00-10:30am
Rocio with that awesome lockout!
Gymnastics/Skill Work
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8; 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch; Extension 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:
Strict Toes to Bar x 5-8 reps @ 3111


In Teams of Two, complete a 20-minute AMRAP of:
Row 500 Meters
40 Double-Unders
20 Push-Ups

As soon as the Concept 2 is available, the next person may start rowing.
Score results individually