CrossFit Golden: Thursday 3.24.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Little Todd showed those kettle bells who was boss during the Tuesday workout!
Gymnastics/Skill Work
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 repsModifications:
1- Pistol Technique Work (Bench or Rig for support)
2- Seated DB Press (unbroken for :30)
4- 2 sets of 3 Pull-Ups/Ring Rows and 3 Dips


Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs (24/20″)
Rest 60 seconds
60 seconds of Dumbbell Plank Rows (50/35#)
(hold push-up position, row left, row right…repeat. L + R= 1)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds

Standard modifications for Toes to Bar