CrossFit Golden: Wednesday 3.30.16

Mobility- 10:00-10:30am
B worked on his mobility with some overhead KB lunges!
Four sets
Seated Overhead Press w Dumbbells (10-12 reps @ 2011)
Neutral Grip
Rest 45-60 seconds
Strict Supinated Grip Pull-Up (8-10 reps)
If Bands don’t work, complete reps of DB Bicep Curls
Rest 45-60 seconds
Bent Over Row (6-8 reps)
Rest 45-60 seconds
Band Pull-Aparts (20 reps @2011)
Standing variation, simply put in notes what color band is used
Rest 45-60 seconds


Complete as many rounds and reps as possible in 6 minutes of:
Dumbbell Man-Makers (50/35#)

Push-Up, Power Clean, Push Press = 1 round