CrossFit Golden: Friday 4.24.20

23
Apr

CrossFit Golden: Friday 4.24.20

UPDATED: Shirts are in and if you ordered one from our retail site and paid for shipping they were mailed out today! If you didn’t order one, we have extras and they’ll be up on the site tomorrow. Members who filled out the google order form will get their Free shirt when the gym opens or can email Greg to pick them up. The Table mountain design is fire 🔥 🔥 🔥 if you didn’t order one yet!

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:

2 rounds:

60 Plank Shoulder Tap (L/R) + Plank Push Up 

5 Inchworm + Scorpions 

10 Reverse Snow Angels 

10 Single Leg Knee to Floor Squat (5 ea.)

10 banded face pulls or simulating bands Pulls 

5 slow Hand Release push-ups 

60 second lunge Pulse Lowers (30 Sec Ea. Side)

Weightlifting

Every 90 seconds, for 12 minutes (10 sets):

Floor Chest Press x 5 reps @ 2020 + Standing Strict Press x Max Reps until clock reaches 60 seconds

Rest 30 Seconds – Repeat for 10 sets

Or 

Push Ups x 5-reps @ 2020 + Pike Push Ups x Max Reps until Clock reaches 60 seconds

Rest 30 Seconds – Repeat for 10 sets

Metcon

For time:

50 Double Pike Leg Raises  

50 Push Presses or Plank Push Ups (down + up =1)

*Single Arm Perform 25/25

50 Alternating Reverse Lunges (weighted is optional)

50 Burpees Over Object 

CFG Running

4- Mile Run for Time