10.19.2017

CrossFit Silos – CrossFit

Gymnastics

Handstand Scissors

The goal is to find a second or so of balance while the legs scissor …then work up from there.

Movement demo here: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10155152214343471/

Metcon 1

In preparation for the open— partner up. Your score for the Metcon will be entered into Wodify by your partner. Once you finish the 3 rounds for reps your partner will complete the workout. You will enter your partner’s score into Wodify. Don’t be afraid to no rep. Be honest on your range of motion. Help your partner pace and make sure to keep track of their reps! Have fun!

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
There is a 15 minute cap for this workout. Scale appropriately.

Cash Out

Use this time to practice your double-unders if you don’t have them yet.

Double-Under Practice (AMRAP – Reps)

5 Rounds:

30 sec Double-unders (2x singles)

Rest ONLY 30 seconds between attempts

Leave a Reply

*

captcha

Please enter the CAPTCHA text