CrossFit Golden: Thursday 9.24.15

CrossFit Kids- 4:30pm

Mobility- 5:00-7:00pm

CrossFit Endurance- 5:30pm (at CFG)



Congrats to Erin and Adrian on their 8yr Wedding Anniversary. They came in and worked out together, and Adrian just couldn’t stay away from his wife!


Four rounds
Bench Press (4-6 reps)
Rest 90 seconds
Single Arm Dumbbell Row (8-10 reps each arm)
Rest 90 seconds
For time:
1000 Meter Row
Five rounds of:
20 Wall Ball Shots (20/14#)
10 Ring Dips

1000m row should be fast, but not all-out. Athlete should be able to go right to Wall Balls after completing the row.Dip Modifications: Matador and Box Dips