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CrossFit Golden: Tuesday 6.14.16

13
Jun

CrossFit Golden: Tuesday 6.14.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at track)
AnneKBS
Anne looked strong doing her KB Swings!
Strength
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
Conditioning
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Most common advice for how to break up sets will be 7/7/7, 5/5/5, 3/3/3.
Fastest athletes in the world complete Fran in under 2:00. This workout should not take more than ~10:00 or so, scale appropriately.

 

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