CrossFit Golden: Friday 8.22.14


Coach Ryan taking a class through more mobility!


4 rounds today.

90 seconds between movements and rounds


Dumbbell Walking Lunge (20 total steps)
Ring Rows (8-10 reps @ 2111)


In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar
20 Air Squats
100 Meter Run


Full depth and fully open hips at the top of every squat. Please don’t rush that range of motion.


Pull-Up Challenge

Day #5

Friday 8/22/14

Set Max Effort Push Ups

5 sets of 25% of that Max Effort

(if you got 20 you would do 5 sets of 5)