CrossFit Golden: Monday 4.13.20

12
Apr

CrossFit Golden: Monday 4.13.20

Best part of Ragnar is the party afterwards, Seattle didn’t stand a chance #nokids

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

Warm Up

Tabata Warm Up (20 on/10 rest x 16 Rounds)

1. High Knees + Butt Kicks  

2. Top Push Up Hold + slow Lower + Bottom Push Up hold + Press Up

3. Bootstrappers

4. Plank + Toe Reach 

Stretching:

1 Minute – Face Down Scorpions 

1 Minute – Puppy Dog + Tricep Variation

1 Minute – Leg Hugs

Metcon

Five rounds for time of:

One Minute Heart Rate 

10 Pike Push Ups 

Or 10 KB Push Press

Or 10 Single Arm DB Push Press (Ea.)

Or Sandbag Push Press 

Or Slamball/wallball/Plate Push Press 

15 Burpees Over Object

20 Alternating Single Leg Pike Raise

Accessory

Mobility Monday – 5 Minutes