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CrossFit Golden: Thursday 1.5.17

4
Jan

CrossFit Golden: Thursday 1.5.17

CrossFit Kids- 4:30pm

CrossFit Endurance- 5:30pm (at CFG)

(Click here to go the Endurance WOD)

KotaOH

Get it, Kota!

Conditioning
Part A
“Gymnastics Challenge” (AMRAP – Reps)
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

Keep detailed notes on modifications used for movements.
Part B
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar

 

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