Gymnastics Skills - Metcon

Tuesday, May 7, 2019

CrossFit Golden - Diedre, Eliza

1200 ~ 10 of us

Warm Up

800 m run
1 min bootstrappers
1 min banded pull aparts
1 min pvc around the worlds
1 min prone swimmers

Gymnastics

Every 2:30 minutes, for 15 minutes (3 sets each) of:
Ring Muscle-Ups or Muscle-Up Transisitons (4-8)
Handstand Walk or Hold (1)
50-75 foot Walk or 45-90 seconds of Holds

I did transitions and ring dips

I did holds facing away from the wall; facing the wall; and then around the worlds

Metcon

Metcon (Time)

Two rounds for time of:

25/20 Calories of Rowing
800 Meter Run
20 Pull-Ups

Time cap = 12 minutes

I did 20 calorie rows both rounds
Round 1 - 800m run
Round 2 - 400m run
Round 1 - 5 kipping pull-ups; 15 ring rows
Round 2 - time capped, did 20 kipping pull-ups after metcon (8/3/3/2/2/2)

Accessory Work

L-Sit (120 seconds)

Accumulate the time if you’re unable to maintain this position unbroken

Hanging from the bar I did 8 sets of 15 seconds