CrossFit Golden: Friday 5.29.20

Taking advantage of our rowers and assault bikes!

Person Training:


Every 2:30 Minutes, for 12:30 minutes, (5 sets) of: 

Deadlift 4 reps @ 20×1


For Time:

50 Assault Bike Calories

At Home WOD:


ZOOM LINKS:8AM Class (Mon-Fri):  Meeting ID: 371 461 013
Password: 385206

4:30PM Class (Mon-Fri):  Meeting ID: 188 561 156
Password: 920848

*INSTAGRAM LIVE* Posted after 8AM 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

1 Minute Each:
Broad Jump + bunny hop backwards
Calf Stretch
Single Leg Glute Bridge Hold
Jumping Jacks
Half Kneeling Groin Stretch
Stretching on your own


For time:
200 Double Unders or Single Unders
150 Sit-Ups
100 Walking Lunges
50 Glute Bridges
100 Walking Lunges
150 Sit- Ups
200 Double Unders or Single Unders

CFG Running

4- Mile Run for Time