CrossFit Golden: Tuesday 1.5.16

CrossFit Kids- 4:30pm

Mobility- 5:00-7:00pm

CrossFit Endurance- 5:30pm (at Track)



Mike G. starting off the year with his perfect Overhead Squats!



Workout A.

Five sets for max reps of:

30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

Muscle-Ups- 3 Pull-Ups/Ring Rows, then 3 Dips = 1 Rep
Toes to Bar- Pike Kip at Waist, Hanging Knee Raises, Laying Leg Raises
Workout B.
For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters

If class has more than 15 athletes, have half begin on the Row, and half on the Run.
Aim to complete the KB Swings in no more than 3-4 sets.