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CrossFit Golden: Wednesday 3.25.15

24
Mar

CrossFit Golden: Wednesday 3.25.15

Announcement

Our friends at i99fit are coming back to visit us!! They will be hosting TWO sessions this THURSDAY night!

The 7:00pm Class is for Beginners, and the 8:00pm class is for more Advanced Athletes!

Please CLICK HERE to register, as there are only 5 spots per class, and they fill up fast!

 

MaryMary

Mary making sure that Mary is safe on her Bench Press!

 

Strength
Weighted Pull-ups (2-3 reps @ 21X0)
Modifications:

Strict Pull-Ups (unweighted)
Kipping Pull-Ups
Ring Rows (10 reps @ same tempo)

Front-Leaning Rest on Rings (Accumulate a 60-90 second hold)

This is basically a plank on the rings. Straight line from your heels to your head, keep the rings under your shoulders, not under your chest!

 

Conditioning
In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Balls (20/14#)
30 Double-Unders

Modification for DUs:
90 Single-Unders
or
45 seconds of DU work

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