CrossFit Golden: Monday 5.11.20

10
May

CrossFit Golden: Monday 5.11.20

Yo Pe!!!  See what we did there?

Personal Training:

Strength

Every 90 Seconds, for 15 minutes (5 sets) of:

Station 1- Deadlift 8 reps @21×1

Station 2 – 5 Ab Wheel Rollouts 

Metcon

Assault Bike Tabata Sprints:

10/20 x 8 Rounds 

20/10 x 8 Rounds 

At Home WOD:

ZOOM LINKS:

8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013
Password: 385206

4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  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 High Knees  

1 minute Down Dog Cobra – Fast

1 minute Air Squats 

1 Minute Hamstring Sweeps  

4 Rounds 

5 Prone Presses

4 Sprinter Steps Ea.  

3 Deadlift Jumps 

2 Drop Squats 

1 Turkish Get Up Each Arm

Metcon

“Home DT”

Ten rounds for time of:

12 Deadlifts or Supermans 

8 Hang Power Cleans or ¼ Squat Jumps 

6 Shoulder to Overhead or Pike Push Ups 

Core

Every minute on the minute, for 9 minutes (3 sets Each) of:

Station 1 – Windmills 

Station 2 – Heal Taps 

Station 3 – Side Plank Hold (30 Seconds each Side)