Posted on Mar 19, 2018

CrossFit StKilda Workout Of The Day 20/03/2018

A. “Goat Day”
On the Minute x 20
Odd – Movement 1
Even – Movement 2

Goat is a gymnastics weakness.

Pick 2 of the following movements and their progressions and alternate between movements each minute.

Kipping Pull Up – Bar Kip/Close Hips
Toes 2 Bar – Pull/Push
Ring Muscle Up – Band Transition/Low Ring Transition/Partner Asstd
Bar Muscle – Hip To Bar/Box Transition
Kipping Handstand Push Up – Negatives/Knees Down
Handstand Walk – Walk to Wall/Partner assisted walk.

B. 5min AMRAP:
Max Cal Row

Open Prep

A. Back Squat
2 Rounds:
8 Reps @ 74%
rest 1 minute
6 Reps @ 79%
rest 1 minute
4 Reps @ 84%
rest 3 minutes

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