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CrossFit Golden: Monday 4.4.16

3
Apr

CrossFit Golden: Monday 4.4.16

RagnarSoCal
Congrats to these 12 CFGers for completing the Ragnar SoCal this weekend. Their relay ran 190 miles from Huntington Beach to Coranado Island!
Skill/Gymnastics Work
Every 2 minutes, for 18 minutes:
Station 1-
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2-
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3-
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with BoxesModifications-
S1- 5 rounds of 3 Pull-Up/Ring Rows and 3 Dips
S2- Seated DB Press (on floor)
S3- Knee Raise Hold

Conditioning

Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs  (24″/20″)

Track FASTEST and SLOWEST rounds!

If too many people for rowers or boxes, perform in teams of two as quickly as possible.
As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

 

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