CrossFit Golden: Friday 4.3.20

2
Apr

CrossFit Golden: Friday 4.3.20

When CFG was allowed to travel overseas, fingers crossed for Sweden this year

Workout Key: 

All workouts are written for unweighted/bodyweight (black text)

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball

Warm Up:

Stretching:

1 Minute ½ Kneeling Groin Shifts 

1 Minute Bird Dogs 

1 Minute Slow Jefferson Curls 

30 Seconds Each – 2 Rounds:

1. Burpees 

2. Dead Bugs 

3. Jumping Split Lunges 

4. Star Plank Hold – 15 Ea. 

5. Good Morning + Back Bends 

6. Ankle Circles – 15 Ea.

Metcon

Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – Weighted Lateral Lunges 

(Place DB/KB/SB/WB in goblet position if doing weight)

Minute 2 – Plank Push Ups  

Minute 3 – Star Jumps 

Or Alternating Dumbbell Snatches 

Or Kettlebell Swings 

Or Sandbags over the Shoulder 

Or Wallball Ground to Overhead

Minute 4 – Bicycle Crunches

*Accumulate as many reps as possible. There is not built in rest so rest as needed between minutes.

Core:

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Bent Over Rows x 10 reps @ 2111 (With – DB/KB/SB/WB – If single arm do 5-8 ea. arm)

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 10 reps (slow & controlled)

Minute 5 – Hollow Rocks or Hold x 30 seconds