CrossFit Golden: Tuesday 6.28.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at track)
Kelly looked STRONG during her Overhead Squats on Monday!
Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds
Only two movements below are tracked in WODify
Front Rack Lunge (8-10 reps each leg @ 2011)
Turkish Get Up (2-3 reps each arm)


Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps
Rest two minutes and then repeat.

If there were an Rx’d weight today, it’d be 50/30#. The main focus, however, is perfect form w whatever weight is chosen!