CrossFit Golden: Wednesday 5.25.16

Mobility- 10:00-10:30am
Riley’s little bro came in to cheer her on during the last few minutes of her workout!
Skill/Gymnastics Work
Every 2 minutes, for 18 minutes (3 Rounds):
A- 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)
B- 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
C- Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated timeModifications:
A- 3 Pull-Up AND 3 Dip Negatives
B- Inverted holds for :45, Standing DB Press for 10-12 unbroken reps
C- Feel free to switch between hands above and below shoulders between rounds


Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

Add total reps between all rounds for total. Feel free to break down score each round, and note run/row times in comments.