Call Us: (303) 484-9732

CrossFit Golden: Wednesday 4.30.14

29
Apr

CrossFit Golden: Wednesday 4.30.14

NoahPerch

Coach Noah, just hanging out during Shoulder Press. He took an exercise racing class with everyone else yesterday! It was awesome!

 

Warm-up

Warm-Up Below is only SUGGESTED.

Coach leading class has complete discretion to suggest something different.

Over 15 minutes, complete the following work, in any order.

Row 750m
30 KB Swings (lighter than workout)
10 Walking Inch Worms *with push-up
3 minutes of lower body mobility
3 minutes of upper body mobility
(Lax ball, roller, bands, etc)

Then:
Spend 5-7 minutes preparing for your workout

 

Conditioning

AMRAP #1
Complete as many rounds and reps as possible in 7 minutes of:
10 Burpees
100 Meter Run
Rest 3 minutes, and then . . .

AMRAP #2
Complete as many rounds and reps as possible in 7 minutes of:
Kettlebell Swings (24kg/16kg) x 15 reps
Push-Ups x 10 reps
Rest 3 minutes, and then . . .

AMRAP #3
Complete as many rounds and reps as possible in 7 minutes of:
Box Jumps (24″/20″) x 15 reps
Pull-Ups x 10 reps

Leave a Reply