Friday, January 4, 2019
CrossFit Golden - Coach Greg
12:00 PM
Warm Up
3 Rounds of
Short walk with 10# plate OH
10 Banded plank walk forward/back
10 Banded plank walk left/right
5 Burpee Jump onto plate
10 Ring Rows
Unsupported Strict OH Press
4x65
3x75
3x75
3x75
3x85
Metcon
15 min AMRAP
400m Run
8 Strict Pull-ups
12 HSPU
I scaled this to 6 strict pull-ups and 6 pike push-ups with feet on box. I finished 3 rounds in 15 minutes
Accessory Work
6 min EMOM
45s hollow hold or 45 second plank, rest 15 seconds
I found out today, all of the programming comes from CrossFit Invictis, so that should mean we get a good mix of stuff.
CrossFit Golden - Coach Greg
12:00 PM
Warm Up
3 Rounds of
Short walk with 10# plate OH
10 Banded plank walk forward/back
10 Banded plank walk left/right
5 Burpee Jump onto plate
10 Ring Rows
Unsupported Strict OH Press
4x65
3x75
3x75
3x75
3x85
Metcon
15 min AMRAP
400m Run
8 Strict Pull-ups
12 HSPU
I scaled this to 6 strict pull-ups and 6 pike push-ups with feet on box. I finished 3 rounds in 15 minutes
Accessory Work
6 min EMOM
45s hollow hold or 45 second plank, rest 15 seconds
I found out today, all of the programming comes from CrossFit Invictis, so that should mean we get a good mix of stuff.
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