Wednesday, December 2, 2019
CrossFit Golden - Coach Ryan/Lacey
12:00 PM
Warm Up
3 rounds of
Jumping Jacks
Plank walk-outs
Duckwalk
DB Thrusters
Quad stretch/Leg Swing/Lat stretch
Dip holds at top/Dip holds at bottom/Negatives
Metcon
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.
CrossFit Golden - Coach Ryan/Lacey
12:00 PM
Warm Up
3 rounds of
Jumping Jacks
Plank walk-outs
Duckwalk
DB Thrusters
Quad stretch/Leg Swing/Lat stretch
Dip holds at top/Dip holds at bottom/Negatives
Metcon
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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