CrossFit Golden: Saturday 5.16.20

15
May

CrossFit Golden: Saturday 5.16.20

These health safety precautions double as having your own little pain cave!

Personal Training:

Metcon

Deck of Cards:

Cossack Squat (with plate or barbell on back) 

Flutter Kicks (Double the card)

Prone Scapular Retractions

Back Clap Jumping Jacks

Jokers x 2 – 30 Barbell Windshield Wipers 

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: 

8 Minute AMRAP

10 Around the Worlds Ea.

10 leg swings F/B/L/R

5 Prisoner Kneeling Squats 

10 Jane Fondas (5 Ea.) 

5 Reverse Snow Angels 

10 Air Squats 

3 Minutes – Free for all Stretching 

Metcon

Deck of Cards:

Cossack to Thruster/Press (Double the card)

Flutter Kicks (Double the card)

Prone Scapular Retractions 

Back Clap Jumping Jacks

Jokers x 2 – 30 Windshield Wipers