CrossFit Golden: Tuesday 4.13.21


CrossFit Golden: Tuesday 4.13.21

New Equipment!


Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 25/18 Calories of Rowing 

Station 2 – 15 Burpee Box Jump-Overs (24″/20″)

Station 3 – 200 Meter Run

Station 4 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)

*Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.


Three sets of:

Banded March x 3 minutes

Rest 10 seconds

Banded Glute Bridges x 60 seconds 

immediately followed by….

Banded Glute Bridge Hold x 20 seconds

Rest 30 seconds