CrossFit Golden: Monday 4.20.20

19
Apr

CrossFit Golden: Monday 4.20.20

You’ll never be able to social distance these two!

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: 

1 minute: High Knees, Butt Kicks, Jumping jacks 

1 minute: leg swings 

1 minute: Left-Right-Center – hamstring stretch (standing)

Then 2 Rounds Continuous movement:

10 Star Jumps 

10 Weighted or unweighted good mornings

10 Jane Fondas 

20 Explosive Glute Bridges 

*Perform 10 weighted deadlifts with a controlled lower prior to wod starting*

Metcon

“Christine deconstructed”

Three rounds for time:

2 Minutes of Running 

21 Deadlifts or Supermans 

21 Box Jumps or Tuck Jumps

Weightlifting

Three sets of:

Romanian Deadlift x 10 reps @ 3011 

Or Hamstring Marches for 10 Reps

Rest 30 seconds

Glute Bridge + Clamshell x 20 Reps 

Rest 30 seconds

Side Plank Raises x 10 Reps each side

Rest 30 seconds