CrossFit Golden: Sunday 4.5.20

OG’s Coach Lacey, Special K,  Coach aka Jeff, and Muffy getting some squats in at our old space

Workout Key: 

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

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball

Warm Up:

One Round of 1 Minute at Each Movement: 

1. Bear Crawls 

2. Plank walkouts – no push up 

3. Jane Fonda’s (30sec Ea. Leg)

4. Stretching on your Own (lower body)

5. Broad Jumps 

6. Single Leg Elbow Planks

7. Forward + Backward + Lateral lunge = cycle through for 30 sec each leg

8. Stretching on your Own (Upper body)


For time:

100 Double-Unders or Jumping Jacks 

50 Hip Hinge + Jump  

Or 50 Russian KB Swings 

Or 50 Sandbag Swings 

Or 50 DB Swings 

Or 50 Wall Balls Over The Shoulder  

25 V-Ups

100 Bodyweight Lunges

25 V-Ups

50 Russian Kettlebell Swings


100 Double-Unders or Jumping Jacks


5 Mins of your choice of Core work