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CrossFit Golden: Thursday 10.3.13

2
Oct

CrossFit Golden: Thursday 10.3.13

Warm-up/Mobility:

Coaches Choice, 10min

 
Strength:
1a) Weighted Lunges, 5×5 (each leg), heaviest possible
Warm-up as needed
1b) Supermans, 3×15
1c) Hollows, 3×15
 

Super set the superman’s and hollow’s on the 1st, 3rd and 5th sets of Lunges

Conditioning:
Working in teams of 2, complete the following
AMRAP 15min
30 Ball Slams or Plate 2 Overhead
60 Wall Balls
90 Double Unders or tuck jumps
 
Only one person can be working at a time. Divvy the reps as needed between the team, think the 5-10rep range.
 
If solo, go 15/30/45

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