CrossFit Golden: Wednesday 4.1.20

31
Mar

CrossFit Golden: Wednesday 4.1.20

When social distance wasn’t a thing

Warm Up:

Stretching:

1 minute Face Down Scorpions 

1 minute Face Up Scorpions 

1 Minute Leg Hugs 

1 Minute Quad Stretch

4 Rounds 

5 Lunge Hamstring Cycles – 10 Total

4 Single Leg Jumps – 8 Total 

3 Slow Push Ups 

2 Down Dog + Cobras

1 Turkish Get Up Each Arm

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

3 Burpees/Devils Press 

Or 3 (Burpee + KB Swing) 

Or 3 (Burpee + Sandbag over Shoulder)  

Or 3 DB Devils Press 

Or 3 Burpees + 3 ¼ Squat Wallballs 

6 Tuck Jumps 

Or 6 Single and Hang Power Clean (3 Ea. Arm)

Or 6 Hang Sandbag Power Cleans   

Or 6 Hang Power Cleans 

Or 6 Medball Power Cleans  

12 Alternating Reverse Lunges 

Or 12 Goblet Kettlebell Alt. Reverse Lunges 

Or 12 Goblet Sandbag Alt. Reverse Lunges    

Or 12 Farmers Carry Dumbbell Alt. Reverse Lunges 

Or 12 Goblet Alt. Reverse Lunges 

Weightlifting

Every 60 seconds, for 12 minutes (4 sets of each):

Station 1 – Romanian Deadlifts x 10 reps @ 3011 

(Increase tempo and change to good mornings for BW option)

Station 2 – Loaded Hip Thrusts/Glute Bridges x 15 reps @ 20X1

(Place DB/KB/SB/WB on hips if you have load)

Station 3 – Prone Trap Raise x 20 reps