CrossFit Golden: Monday 9.28.15


Check out some of the Yoga Crew from Sunday night!


Gymnastics/Skill Work
Three sets, not for time, of:
30 Double-Unders
Handstand Push-Ups x 7-10 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm



– Double-Under- :30 of Double-Under Work

– HSPU- 4 Negatives, 3 Wall Climbs, 7-10 Seated Dumbbell Press


Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ball Slams (50/30#)
15 Ring Dips



Chest to Bar Pull-Ups- Chin-over pull-ups
Ring Dips- Matador or Box Dips