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CrossFit Golden: Thursday 11.5.16

4
Nov

CrossFit Golden: Thursday 11.5.16

CrossFit Kids- 4:30pm

Mobility- 5:00-7:00pm

CrossFit Endurance- 5:30pm (at CFG)

YunHuiPress

Yun Hui getting better and better at those overhead lockouts!

 

Strength
Weighted Pull-ups (Build to heaviest set of 2 reps)
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 secondsImmediately followed by…

Every 90 seconds, for 12 minutes (8 sets)Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds

5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds

5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds

5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds

Conditioning
In teams of two, alternate sets to complete four each of:
50 Double-Unders
400 Meter Run

Sub for Double-Unders will be 100 single-unders. Each round should be fast!

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