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Crossfit Golden: Monday 3.20.17

19
Mar

Crossfit Golden: Monday 3.20.17

Tyler with some Table Top stretching loosing up those shoulders.
Metcon
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:
45-60 seconds of L-Sit or L-Sit Progression with Boxes
Metcon 
Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
March 2017 Pull up Challenge:
Day # 20
Set of Max Effort Push Ups
3 Sets of 40% of that Max

 

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