CrossFit Golden: Thursday 3.17.16

CrossFit Kids- 4:30pm
CrossFit Endurance- CANCELLED
Mobility- 5:30-7:00pm
Laura crushed the Strict L-Sit Ring Pull-Ups, this set started from the seated position!
4 Rounds of Strength
Dumbbell Front-Foot Elevated Split Squat (6-8 reps each leg)
Rest 60 seconds
Ring Push-Ups (8-10 reps)
Rest 60 seconds


Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)

Complete DB Push Press if athlete cares about the Open and doesn’t want to squat a lot
Standard Pull-Up Modifications. Aim for sets of at least 5, if possible.
Wall Balls ideally are completed unbroken each round.