CrossFit Golden: Wednesday 7.20.16

Mobility- 10:00-10:30am
Big Tim turned 40 this month, Back Squatted 486lbs for three reps yesterday, and got back from visiting his beautiful Alaska this past weekend. Tim, we’re glad to have you back!
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 60 seconds of Strict Handstand Push-Ups for max repsEach athlete will only track one section below, HSPU OR Seated Press. Everyone will leave one of them blank.Today’s focus should be on a variation that the athlete can do for reps.

Either Strict Handstand Push-Up (Track Max Reps in 60 seconds) or Seated Overhead Press w Dumbbells (Track Max Reps in 60 seconds)


Four rounds for time of:
10 Toes to Bar
15 Box Jumps (24/20”)
20 Wall Ball Shots (20/14#)

Modifications for TTB:
Piked Kip
Hanging Knee Raise
Laying Leg Raise