CrossFit Golden: Sunday 5.10.20

9
May

CrossFit Golden: Sunday 5.10.20

Hopefully with all the barbers closed down, Darren’s hair is back to this!

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: 

0-1 – Tiny broad jump Forward/backward 

1-2 – Lateral Lunges 

2-3 – Plank Marches 

3-4 – Bootstappers 

4-5 – Ankle Drivers 

5-7 – stretch on your own

Metcon

Between you and a partner accumulate as many reps as possible in 25 minutes of: 

0:00 – Run 

5:00 –Shoulder to Overhead 

10:00 – Weighted Sit Ups 

15:00 –Goblet Squats  

20:00 – Box Jump Overs

*Perform each movement for 5 minutes alternating back and forth between you and a partner (one partner working at a time) to accumulate as many reps as possible during the 25 minute workout.

CFG Running

9- Mile Run for Time