CrossFit Golden: Wednesday 11.27.13

This is what 19 people in one class, all rolling a lovely lacrosse ball along their shoulder blades, looks like!



3 Rounds of-

1 Minute of Jumping Jacks

1 Minute of PVC Pass Throughs

1 Minute of Air Squats*

*Second and third rounds do Jump Squats



3 Sets of 10 Step-Ups Each Leg-

Barbell on Back (SAFELY clean bar to Front Rack position, then safely move bar to back), step onto medium height box.

Start light, build each set to medium weight, quick pace through all 20 steps*

*Weight should not be heavy enough to struggle moving barbell

– 15 Minute Cap –



3 Rounds for time-

400m Run AFAP (as fast as possible)

10 Broad Jumps

10 Burpees

REST as long as takes you to complete 1 full Round – Final Score is TOTAL Workout Time

(Example; Round 1 takes you 4 minutes, rest 4 minutes before starting Round 2)

– 20 Minute Cap –


If class size exceeds 10 people, partner with someone (close to your ability level), have one athlete start on the Box Jumps, and the other on the Rower!