8.05.2019 Basic Training

8.05.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP x 5 MINUTES

50m Shuttle Run

8 Tempo Air Squats (30X1)*

8 Ring Rows

STRENGTH

EMOM X 14 MINUTES

MIN 1 – 5 Tempo Back Squats (30X1)*

MIN 2 – 20 Alt. DB Hammer Curls

*Increase weight each Set.

WORKOUT

Metcon (Time)

5 ROUNDS FOR TIME

50 Double Unders

25 Air Squats

12 Pull-ups