CrossFit Golden: Tuesday 11.15.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at Bell Middle School Track)
If you’ve ever wondered what a 400lb Back Squat looks like, here’s Grant to show you. Congrats on a HUGE PR!
Skill Work
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3; 10-12 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull- Ups)
Minutes 4-6; 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9; 16-18 – Tuck Rock to Tuck Sit x 15 reps


Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes