CrossFit Golden: Wednesday 6.8.16

Mobility- 10:00-10:30am


When the workout is just a little rough!

Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 3 reps
(Add weight each set so the last set is today’s heavy triple)
Station 2 – Muscle-Ups x Max Reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
Deadlift (Track today’s heaviest triple)
Try to make reps touch-and-go


In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
15 Ring Dips

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc….