CrossFit Golden: Saturday 5.9.20

8
May

CrossFit Golden: Saturday 5.9.20

Nice hat Chads

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: 

3 Rounds 

30 seconds heart rate 

5 Squat Tuck Jumps 

5 Hamstring walk outs 

5 Squat Tuck Jumps 

5 Kang Squats 

10 Alternating Single Leg V-Ups

Metcon

Deck Of Cards: 

Frog Pumps (with or without weight) https://www.youtube.com/watch?v=twJfjVteVbI

Kettlebell Swings or Deadlift Jumps 

Air Squats 

Kneeling Chop to Lift https://www.youtube.com/watch?v=mQvotoz6kqA (double card for each side)

Jokers – 20 Burpees