CrossFit Golden: Thursday 3.9.17

CrossFit Kids- CANCELLED
CrossFit Endurance- 5:30pm (at CFG)
Anne lunging on Wednesday!
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 repsModifiations:
HSPU- Seated DB Press (30 unbroken seconds)
Bar MUs- Pull-Ups + Dips, Low Ring MU Progression


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)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds

With :60 rest after each station, try to keep moving through as much of the minute as possible


March 2017 Pull-Up Challenge

Day #9

Set of Max effort Push ups

2 Sets of 50% of that Max Effort