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CrossFit Golden: Wednesday 4.6.16

5
Apr

CrossFit Golden: Wednesday 4.6.16

Mobility- 10:00-10:30am
Clif gets back into town, and immediately crushes his hamstring curls with the med ball. Welcome back, sir!
Strength
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
Station 3 – Supine Ring Row x 10-12 reps @ 2111
Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

Only track the weight used on the Split Squat

Front-Foot Elevated Split Squat (6 reps each leg @ 3111)
Skill/Core Work
Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

 

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