Gymnastics - Metcon

Wednesday, September 18, 2019

Crossfit Golden - Lacey/Elizah

1200 - 6 of us

Warm Up

3 rounds of
20 arm circles
10 swimmers
2 face down scorpion
2 face up scorpion

3 rounds of
6 burpees
1 wall walk

Gymnastics

Every 2 minutes, for 12 minutes (two sets of each):

Station 1 – Rope Climb Skill Practice
(use knotted ropes or utilize sit to stand progression)
Station 2 – Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move)
Station 3 – Muscle-Up Skill Practice

Rope Climb - 1.5 climbs per round, full wrap; coaching cue - feet side by side coming down

HS Hold - 2 x 20 second hold, first round wall facing, second round kick-up

Muscle-Up Skill Practice - 5-6 transitions/round

Metcon

Metcon (2 Rounds for reps)

Two sets for max reps:
2 Minutes of Rowing
2 Minutes of Dumbbell Push Press (50/35 lb DBs)
2 Minutes of Rowing
2 Minutes of Ring Dips

I scaled this to 35# dumbbells

R1 - 26 calories, 20 push press, 20 calories, 9 ring dips
R2 - 20 calories, 16 push press, 20 calories, 8 ring dips