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#CrossFit #Hackney #WOD 23/12/2013 #withmomentum

Posted 23rd December 2013 by Josh Schouten

CrossFit Gymnastics Day

Handstand Progressions – 10 min

Pistol Progressions

Gymnastics Capacity

12 min MAX OUTPUT :30 sec work / 30 sec rest – how many reps can you get?

Strict HSPU / Kipping / Scaled Versions
Burpee
Ring Rollouts
Pistol Squats or Candle Stick Rolls Version

W.O.D

The aim is to move fast and not to be off the bar for very long. Scale the weight to aim for a fast score (note weight should be the same as the beginning of the month).

CrossFit Athlete
“Fran”
21-15-9
Thrusters 42.5/30kg
Pull-ups

CrossFit / CrossFit Endurance / CrossFit Rookie

[Scale: Thrusters: A weight that you can manage for 21rep]
[Scale: Pull-ups: Ring rows – rings MUST be set at hip height and feet MUST be in line with the rig]