CrossFit Golden: Wednesday 11/11/15


CrossFit Golden: Wednesday 11/11/15

Dr. Dorian will be in on Wednesday 11.11.15
 Neal is back at the gym, and his beard looks wonderful!
Unsupported Seated Strict Press (Five sets of 4-5 reps)

Sit on a bench without back support and press the barbell from shoulder to overhead

Rest 2-3 minutes between sets


Against a 7-minute running clock, complete:
500 Meter Row

As many rounds and reps as possible of:
5 Single Arm Press each arm (55/35 lbs)
10 Box Jump-Overs (24/20″)

The 500m Row should be viewed as a “buy-in”, where athlete should move quickly, but be able to move right to workout after completing it.