CrossFit Golden: Monday 3.30.20

29
Mar

CrossFit Golden: Monday 3.30.20

How many of you are getting as weird as Kaitlyn is in this picture while in quarantine?!

Workout Key: 

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

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball

Warm Up:

Stretching:

1 Minute Pigeon Stretch 

1 Minute Tricep Puppy Dog Stretch 

1 Minute Mountain Climber Thoracic Twists

3 Rounds:

5 Kang Squats 

5 single leg Glute Bridges – 10 total

5 Quadruped Kick backs – 10 Total 

5 Plank Jacks 

5 Pike Push ups

Metcon:

Complete as many rounds and reps as possible in 12 minutes of:

3 Full Squat Jumps 

Or 4 Single arm KB Thrusters (2 Ea. Arm)

Or 3 Sandbag Thrusters 

Or 3 DB Thrusters 

Or 3 Wallballs 

6 Burpees 

12 Sit Ups

Weightlifting:

Five Sets of:  

4 Goblet Cossack Squat Ea. Leg @ 30X1

(Optional: Load weight in goblet Position)

10 Reps Single Leg Glute Bridge March (5 seconds Hold/leg – 5 reps each Leg)