CrossFit Golden: Friday 11.1.19

31
Oct

CrossFit Golden: Friday 11.1.19

Weightlifting

Every 90 seconds, for 3 sets of each, complete the below:

Minute 1 – Floor Dumbbell Press x 5 reps increasing in weight each set to a heavy 5 reps

Minute 2 – Prone Plank x 40 seconds

Minute 3 – Hollow Rocks or Hold x 30-40

Metcon

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:

5 Shoulder to Overhead (135/95 lbs)

10 Burpees Over the Barbell

Review Tuesday October 16, 2018