Tuesday, September 24, 2019
Crossfit Golden - Lacey
1200 - 10 of us
Warm Up
row
quad/lunge
calf stretch
row
banded hamstring
air squat
row
banded hip flexor
bird dog
row
speed skaters
athletes choice
Metcon
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 30 Sit-Ups
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs
Station 1 - I scaled the row to 300m and was finishing in 1:20-1:25
Station 2 - I could complete 30 abmat sit-ups within 90 seconds every round
Station 3 - I was doing skill work and got 31/25/24/15 on rounds 1-4 respectively
Station 4 - I used a 20" box and got 11/10/10/10 on rounds 1-4 respectively
Guidance was to get at least 30 seconds between stations for transition. My group started on sit-ups and kept the same order.
Finished with core work - med ball passes in a circle
Crossfit Golden - Lacey
1200 - 10 of us
Warm Up
row
quad/lunge
calf stretch
row
banded hamstring
air squat
row
banded hip flexor
bird dog
row
speed skaters
athletes choice
Metcon
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 30 Sit-Ups
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs
Station 1 - I scaled the row to 300m and was finishing in 1:20-1:25
Station 2 - I could complete 30 abmat sit-ups within 90 seconds every round
Station 3 - I was doing skill work and got 31/25/24/15 on rounds 1-4 respectively
Station 4 - I used a 20" box and got 11/10/10/10 on rounds 1-4 respectively
Guidance was to get at least 30 seconds between stations for transition. My group started on sit-ups and kept the same order.
Finished with core work - med ball passes in a circle
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