CrossFit Golden: Monday 5.4.20

3
May

CrossFit Golden: Monday 5.4.20

Former member Lucas Niven still has the fastest Baseline in gym history with a time of 3:39 Rx, what is even crazier is he was in a wheel chair prior to joining us and joined cause physical therapy wasn’t working for him!

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: 

Tabata (30/10) – 2x Through

– Squat Jumps 

– 90/90 Rotations 

– Single Arm Alternating Plank

– Quadruped Scap CARs

– Frog Shifts 

– L Windmill

– R Windmill

– Stretching on your own

Weightlifting

Every 90 Seconds, for 5 sets each of: 

Station 1 – 2 Reps Turkish Get Ups – Each Arm

Station 2 – 10 Kneel to Squats (goblet loaded optional)

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

4 Hand Release Push Ups 

16 Bent Over Rows Or Plank Rows 

12 Alternating Pistols Or Cossack Squats