7.11.2018

CrossFit Silos – CrossFit

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Gymnastics

If you have muscle ups do the first option- if you don’t work on the 3 set progression

Gymnasty: 10 min EMOM 3 Ring Muscle Ups (AMRAP – Reps)

EMOM for 10 mins:

3 Ring Muscle Ups (Goal: first 5 sets = unbroken)

Gymnasty: 10 min EMOM 3 Ring Muscle Ups (AMRAP – Reps)

EMOM for 10 mins:

3 Ring Muscle Ups (Goal: first 5 sets = unbroken)

Gymnasty: Ring Support, Ring Dip, Pull-Up Hold

Set 1: 3:00 Accumulate as much time in Ring Support

Set 2: 3:00 Accumulate time in Bottom of Ring Dip

Set 3: 3:00 Accumulate time in False Grip ring Pull Up Hold

Count total number of seconds (reps) each set as your score.

Metcon

Metcon (Time)

For Time:

200m Run

50 Overhead Squats (45/35)

50 Airsquats

200m Run

50 Thrusters (45/35)

50 Wall Balls (14/10)

200m Run

50 Front Squats (45/35)

50 Med Ball Cleans (14/10)

Feel free to use the racks for the OHS, Thrusters and FS

Cash Out

Handstand Practice (Distance)

Spend 10 Mins working on handstand walking. Record your single longest walk in feet.

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