CrossFit Golden: Friday 4.17.20

16
Apr

CrossFit Golden: Friday 4.17.20

“Wallballs should remain in quarantine, even when this is all over” – Greg and short people everywhere

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

Workout Key: All workouts are written for unweighted/bodyweight (black text)

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball/Slamball/Plate

Stretching:

4 Minutes of Hip and Hammy Flow 

Warm Up: 

1 minute Each – 1 Time Through: 

Run in place 

Jane Fonda’s

Butt Kicks

Bear Crawls 

Drive + High Knee 

Dead Bugs

Weightlifting

Three sets of:

Clamshell Plank x 6 reps each leg @ 10X4 

Rest 60 seconds

Hip Thrusts/Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Superman x 30 second Hold

Metcon

Six rounds for time of:

30 Hamstring Marches 

Or 15 Deadlifts (loaded with kb/db/sb/wb/plate)

30 Jumping Jacks

Or 50 Double Unders/Penguin Taps

CFG Running

4- Mile Run for Time