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06-13-2019

South Slope CrossFit – CrossFit

CONDITIONING

Metcon (Time)

For Time

With partner, any division of work

60(50) Calorie Bike

8 Rope Climbs

50(40) Calorie Bike

6 Rope Climbs

40(32) Calorie Bike

4 Rope Climbs

30(24) Calorie Bike

GUNSLINGERS (NOT IN CLASS)

Gymnastics

Handstand Walks

A: If proficient

EMOM x 10

:20 Accumulate max quality distance

–If able to perform the interval unbroken, increase difficulty by adding foam roller obstacles

B: If developing

EMOM x 10

Alternating

A: Wall Walk + Side to Side Walk

B: Wall Walk + Attempt to Walk away from Wall

Handstand Walk (10 x :20 for max distance)

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