Wednesday, January 2, 2019

Metcon - Row-KBS-DB Thruster-Dips

Wednesday, December 2, 2019

CrossFit Golden - Coach Ryan/Lacey

12:00 PM

Warm Up

3 rounds of
Jumping Jacks
Plank walk-outs
DB Thrusters
Quad stretch/Leg Swing/Lat stretch
Dip holds at top/Dip holds at bottom/Negatives


7 Rounds of 4 Movements EMOM

Row 200/150m
12 KBS 32/24kg
8 DB Thruster 50/35#
10 Ring Dips

I scaled this to 140m rows, 20kg KB, 20# DBs and Matador dip negatives.  It was still an exhausting workout.  The class was huge with 25 people between the two coaches.

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