CrossFit Golden: Thursday 4.7.16

CrossFit Kids- 4:30pm

CrossFit Endurance- 5:30pm (at CFG)

Mobility- 5:30-7:00pm


The excitement when your “Row-ling” partner gets a great score!



Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Track fastest and slowest rounds
Swings should be completed in no more than 2-3 sets.
Pull-Up variations should be completed in no more than 3 sets.
Core Work
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

Link for Hawaiian Squats-