11/13/2018
CrossFit XD – CrossFit
12 minutes to work on gymnastics GOAT
Use this time to work on your weakest gymnastic movement. It can be working on kipping, handstand walks, muscle ups etc. Don’t hesitate to ask your coach for ideas or for techniques to help you improve.
Metcon (Time)
20 pull-ups
20 handstand pushups
20 air squats
20 power cleans 135/95
15 chest to bar pull-ups
15 handstand pushups
15 air squats
15 power cleans 175/115
10 bar muscle ups
10 handstand pushups
10 air squats
10 power cleans 185/125
RX+
*2″ defecit handstand pushups
*ring muscle ups
*cleans
155/105
185/125
205/145
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