CrossFit Golden: Friday 5.8.20

7
May

CrossFit Golden: Friday 5.8.20

Who is excited for this years 14er Trip!?

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: 

High Knees – 20

Butt Kicks – 20

Single leg RDL – 10 Right

Single leg RDL – 10 Left 

Standing Scap CARs – 5 F/B

YTW – 5

Metcon

“Home Diane”

Complete rounds of 30, 20 and 10 reps for time of:

Deadlifts or Supermans 

Pike Push Ups or Strict Press

Weightlifting

Every minute, for 12 minutes (4 sets) of:

Station 1 – Hip Thrust x 5 reps @ 21X1 (or 10 Glute Bridges)

Station 2 – Band Pull-Aparts x 20 reps  Or Prone Scapular Retractions https://www.youtube.com/watch?v=kbdjnPwCCD0

Station 3 – L-Sit Pike Hold x 30 seconds (accumulated time) https://www.youtube.com/watch?v=jCbac5LqELQ

CFG Running

4- Mile Run for Time