Friday, December 28, 2018


Friday, December 28, 2018

CrossFit Golden - Coach Lacey

12:00 pm

Warm Up

Couch stretch

Leg forward/back
Leg side/side


Banded left shuffle, right shuffle walk

Air Squats on 32X0 cadence

Clam Shells

Front Squat

5 Rounds of 5 reps every 3 minutes on 32X0 cadence (75#)


3 Rounds for time of

500 meter row
12 DL (BW)
21 BJ (20")

I scaled the DL to 135# instead of 195#.  The 2nd and 3rd round, I scaled to 350m on the row.  I did 10 BJ the first round and switched to step ups.  I finished in 16:27.

I signed up for an unlimited membership starting January 2nd, 2019.

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