11
Feb
Goliath 2.11.21
CrossFit Goliath – CrossFit
Metcon (No Measure)
Gymnastics Practice- THIS IS NOT AN EMOM
8 Sets For Quality
Odd Sets (1,3,5,7)
10 Box Jumps w/step down (30/24)
6 Chin ups OR Ring pull ups
Even Sets (2,4,6,8)
10 Box Jumps w/stepdown (30/24)
10-20ft Handstand Walk
Complete Odd Set, rest 1 min
Complete Even Set, rest 2 min
Repeat until you finish 8 set
Scaling options:
Chin up:
we only have 1 rope, but you can sub 3 rope climbs for chin ups
Handstand Walk:
4 Wall Walks- (Strength/Coordination)
:30 Hold at 90 degrees on wall (Strength/Core Stability)
5 Strict HSPU (Strength)
10 Wall Facing Shoulder Taps (Coordination)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
12/8 Cal Bike
15 Abmat Sit-ups
You should be shooting for 5 rounds here, move fast on that bike and recover your lungs on the abmats!