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CrossFit Golden: Thursday 7.14.16

13
Jul

CrossFit Golden: Thursday 7.14.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Mobility- 5:30-7:00pm
SteveKBS
Check out Steve’s form on his KB Swings! Wow!
Strength
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge (3 x 20 steps @ 10X0)
Go heavy the final steps should not be performed without struggle.
Conditioning
Use a personal whiteboard to record workout scores today. One minute of rest between workouts is not a long time.
If class sizes are large, simply divide groups to start at different workouts!
Workout A-
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 Minute
Modification for DUs-
40 Single-UndersWorkout B-

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers (50/35#)
10 Box Jumps (24″/20″)

Rest 1 Minute
Man-Makers, aka Character Builders, = Push Up, Row L, Row R, Squat Clean Thruster
(It’s only 5 at a time!)Workout C-

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

Modifications for Toes to Bar-
Piked Kip, Hanging Knee Raise, Laying Leg Raise

 

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