CrossFit Golden: Monday 6.1.20

31
May

CrossFit Golden: Monday 6.1.20

Try out one of our new FitAid offerings in the Fridge! Immunity Aid!

Personal Training:

Weightlifting

Four sets of:

2 Tempo Front Squats + 4 Front Squats

Rest 2-3 minutes

Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction.

Metcon

Four rounds for times of:

15 Front Squats (135/95 lbs)

Rest 60 Seconds between rounds

*Load Should be challenging but still unbroken*

On Demand:

ZOOM LINKS:

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

*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: Jumping Jacks 

1 minute: Air Squats, stretch, bootstrappers etc. 

Then 2 Rounds:

10 Bootstrappers

5 Single Leg Glute Bridges Ea. 

5 Side Plank Clamshell Ea.

5 Squat internal rotations Ea.

Metcon

Four rounds for time of:

30 Jump Squats 

Rest 60 Seconds between rounds

Rest 2 minutes then… 

Four rounds for time of:

30 Russian Twists (total)

Rest 60 Seconds between rounds

Rest 2 minutes then… 

Four rounds for time of:

30 Plank Push Ups (down + up = 1)

Rest 60 Seconds between rounds