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CrossFit Golden: Friday 1.10.14

9
Jan

CrossFit Golden: Friday 1.10.14

CFG Family

 

By complete coincidence, we had so many families at the gym on Wednesday.

Father/son, Mother/son, cousins, and Mother/daughter, all in one class.

Families that CrossFit together, stay together!

Friends, really cheer each other on for the 500m Row today! GOOD LUCK! – Coach Tom

Warm-up
  • Group Warm-Up – Coach’s Choice
  • Work on Mobility for 10 minutes on your own. Ask your coach if you need suggestions on how to warm up your body for the workout.
  • 5 sets of 20 reps Russian Twist w/ Med Ball. Rest 90 seconds between sets. (feet off the ground if you can)
Conditioning
Part 1:
500m Row (Time)
Go for it on this one. Push.
Part 2:
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches (75/55)

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