CrossFit Golden: Tuesday 4.7.20

Is this 6ft apart?

(New CFG Running INFO @ Bottom of Page)


1 Minute Floor Slides 

1 Minute Shoulder Stretch 

1 Minute Tricep Stretch

Warm Up

1 minute – Quick Feet – every 10 seconds do a burpee

1 minute – Bear Crawls 

1 minute – Arm Circles  

1 minute – Cuban Press 

1 minute – Quick Feet – every 10 seconds do a burpee

1 minute – Table Top stretch  

1 minute – Standing Single Arm Shoulder Swimmer

1 Minute – Push Up + Pike Push Up


“Strict JT”

Complete rounds of 21, 15 and 9 reps for time of:

Strict Handstand Push-Ups (or Seated Strict Press/Pike Push Ups)

Strict Box Dips 

Strict Push-Ups


Three sets of:

10 Reps of Reverse Snow Angels 

20 Sec Rest 

10 Reps of Shoulder Pendulums (5 each direction – 10 each arm)

20 Sec Rest

10 Sec Prone Y Raise 

20 Sec Rest


We have a 10 week beginners 1/2 marathon program in Wodify where you can track your runs and add some accountability!  The running program is being utilized by members training for a Ragnar Relay that still might happen in Sweden in June.
There will be 4 runs per week that will be on the website and in Wodify on Tuesday, Thursday, Friday and Sunday. If you have no interest in doing a Ragnar Relay or 1/2 Marathon just skip Sundays long run.
Log your results and compare your runs in Wodify under the CFG RUNNING Program.

Today’s CFG Run: 3 miles for time