Gymnastics - Metcon

Friday, May 17, 2019

Crossfit Golden - Greg/Janet

1200 - 13 of us

Warm Up

1 min row
1 min boot strappers/cossack squats
1 min row
1 min box step downs (3111 tempo)
1 min row
1 min PVC pass through/around the world
1 min row
1 min prone swimmers

Gymnastics

Every 2:00 minutes, for 16 minutes (4 sets of each):

Hollow Handstand Marching  (1)
Alternating Pistols (16-20)

Round 1: I was able to do hollow marches for about 45 seconds, rested and held for another 30 seconds
Round 2: Hold 40/20/20s
Round 3: Hold 40/20/20s walking further out with hands
Round 4: Hold 40/20 not really close to the wall

Round 1: tried band/plate, but quickly went to 20" box
Rounds 2-4:  16 reps to 20" box

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups
Minute 3 – 20 Jump Squats
Minute 4 – 40 second Plank Hold

Scaled to 150m rows
Scaled to 12 seated 30# DB press - Coaching Cue - Lock out
Scaled to 18 reps of Jump squats
Held plank Rx, but dropped a knee after 30s