CrossFit Golden: Tuesday 3.11.14



The Bognaski Crew on Saturday!! Dad working out, mom judging, and the boys cheering him on. Good stuff!!



Four sets of strength today

Shoulder PressĀ (3-5 reps @ 21X1)
Rest 2-3 minutes

Working on lower body mobility during rest periods


Complete as many rounds and reps as possible in 12 minutes of:

6 Handstand Push-Ups
9 Dips
12 Toes to Bar


Sub for HSPU will be:
3 Wall Climbs or
4 Partial Wall Climbs to Shoulder Tap

Dips can be Box, Matador, or Ring

Toes to Bar modification are:
Knees to Elbows
Hanging Knee Raise
Laying Leg Raises