CrossFit Golden: Friday 5.1.20

30
Apr

CrossFit Golden: Friday 5.1.20

Tim is so strong

ZOOM LINKS:

5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118
Password: 493494

8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013
Password: 385206

9AM Class (Mon-Fri):  https://zoom.us/j/923345223
Meeting ID: 923 345 223
Password: 623115

4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156
Password: 920848

YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656
Password: 028166

*INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live

Warm Up: 

4 minutes: Hip and hammy Flow 

10-minute AMRAP: 

10 Kang Squats 

10 Scorpions + Pike Push up (l/r scorpion + PPU)

2 Hollow – Superman Rotation 

5 Slow Turkish Sit ups 

30 Seconds on your own Stretching

Metcon

Every 6 minutes, for 30 minutes (5 sets) for times of:

500 Meter Run (3 minutes of Running)

30 Wallballs 

Or Squat Jumps 

20 Ab-Mat Sit-Ups

CFG Running

4- Mile Run for Time