CrossFit Golden: Friday 4.10.20

9
Apr

CrossFit Golden: Friday 4.10.20

CJ’s face everyday the gym is closed

Stretching 

1 Minute ½ Kneeling Groin Shifts 

1 Minute Bottom of Squat Hold 

1 Minute Calf Stretch 

Warm up: 

2 Rounds 

1 minute Jumping Jacks/Round 2: Speed Skaters

15 sec each side star plank  

10 Mountain Climber Circles (hold Mtn climber stretch – rotate knee that is off the ground in tiny circles)

10 segmented Banded Glute Bridges 10 Air Squats @ 53×1

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:

Tempo Goblet Squat x 3 reps @ 53X1

(unloaded increase reps to 6 – perform in front of wall like squat therapy)

*Max Effort Wall Sit in Remaining time*

Metcon

Every 4 minutes, for 20 minutes (5 sets) for times of:

50 Mountain Climbers   

15 Air Squats or Goblet Squats 

10 Box Jumps or Broad Jumps

CFG Running:

4- Mile Run for Time