CrossFit Golden: Wednesday 6.3.20

Jess brought her own chalk bag!

Personal Training:


Every 2:30 Minutes, for 12:30 minutes, (5 sets) of: 

Deadlift – 8 reps


Every 4 minutes, for 12 minutes (3 sets) for times:

400m Run

20 Alternating Front Rack Reverse lunges (95/65#)

On Demand:


8AM Class (Mon-Fri):  Meeting ID: 371 461 013
Password: 385206

*INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live

Warm Up

Hip and Hamstring Flow 

2 Rounds:

15 Deadlift Jumps 

10 Birddogs – 5 ea. 

10 Supermans

5 Lunge + Quad Stretch

10 Kang Squats


Four rounds for time of: 

300m Run

20 Double Dumbbell Deadlifts or Supermans

20 Front Rack or Farmers loaded Alternating Reverse lunges or Jumping Lunges 

Rest 1 minute between Rounds