CrossFit Silos – CrossFit
Goat/Free
Gymnastics Goat Day (No Measure)
16-min EMOM
Evens: Goat 1
Odds: Goat 2
Pick your two biggest “gymnastic” weaknesses. Create your own couplet to practice these movements at a low intensity focusing on quality vs intensity. If you don’t know what you need to work on ask a coach. Examples include: handstand walks, handstand pushups, ring dips, ring holds, muscle ups, box jumps, T2B, cartwheels.
Metcon
If you are unable to do a minimum of 5 reps in :20 you are probably going to heavy.
Tabata: Sumo Deadlift-BS-PP (3 Rounds for reps)
R1: 4 Minute Tabata: Sumo Deadlift
Rest 1 Minute
R2: 4 Minute Tabata: Back Squats (RACK IT)
Rest 1 Minute
R3: 4 Minute Tabata: Push Press (RACK IT)
*Choose a challenging weight that you can maintain at least 5 reps throughout each Tabata; a different weight for each movement is ok!
Note the weights you used for each round in the comment section.
Cash Out
Banded Hollow Rocks
5 sets of 8-10 reps:
Movement Demo here: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10155453969188471/
