CrossFit Golden: Friday 5.1.15

Announcement: There will be NO CrossFit Kids Class this Saturday, May 2nd



While most people sleep, Jeska and Jo look strong in our 5am CrossFit Classes! Great job, ladies!


Romanian Deadlift (6-8 reps @ 3011)
Please focus on keeping your core tight

Rest 60 seconds
Dumbbell External Rotations (8-10 reps each arm @ 2020)
Rest 60 seconds


Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
Kettlebell Swings (24/16kg) x 30 reps
400 Meter Run

Aim to complete KB Swings in no more than 2 sets


30-Day Ab Challenge:

Day 19-

45 Crunches

30 V-Sits

38 Leg Raises

50 Second Plank Hold