Saturday, March 16, 2019
CrossFit Golden - Open Gym
11:40 PM
Warm Up
Air Squats
Hip Hammy
Pull-ups training
activated hangs
small kips
medium kips
a few sets of kipping pull-ups
a few sets of strict pull-ups
Hand stand training
kick-up and hold
hspu to 3 mats
lowers to 2 mats
Back Squat
8x20
8x40
5x60
5x80
3x85
2x90
1x95kg (210#)
Reverse Hyper
3x8x45#
GHD Hip Extension
2x8
GHD Sit-ups
2x5
60 minutes total workout
CrossFit Golden - Open Gym
11:40 PM
Warm Up
Air Squats
Hip Hammy
Pull-ups training
activated hangs
small kips
medium kips
a few sets of kipping pull-ups
a few sets of strict pull-ups
Hand stand training
kick-up and hold
hspu to 3 mats
lowers to 2 mats
Back Squat
8x20
8x40
5x60
5x80
3x85
2x90
1x95kg (210#)
Reverse Hyper
3x8x45#
GHD Hip Extension
2x8
GHD Sit-ups
2x5
60 minutes total workout
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