CrossFit Golden: Sunday 5.17.20

16
May

CrossFit Golden: Sunday 5.17.20

Our members are back at it!

Personal Training:

Metcon

In teams of two, complete four sets for max reps of:

60 seconds of Strict Press

60 seconds of Lateral Rower Jump Overs (can step on and over plates)

60 seconds of Rowing 

One Partner works for 60 Seconds while another partner is resting, then switch. Repeat for every movement in that same fashion for Four Rounds.  

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: 

One Round of 1 Minute at Each Movement: 

1. Bear Crawls 

2. Plank walkouts – no push up 

3. Bootstrappers

4. Stretching on your Own (lower body)

5. Single Leg Jumps  

6. Single Leg Elbow Planks 

7. Broad jump + Bunny Hop Backwards 

8. Stretching on your Own (Upper body)

Metcon

In teams of two, complete four sets for max reps of:

60 seconds of Strict Press or Pike Push Ups 

60 seconds of Box Jump-Overs or Lateral Hops 

60 seconds of Russian Twists 

One Partner works for 60 Seconds while another partner is resting, then switch. Repeat for every movement in that same fashion for Four Rounds.  

CFG Running:

10- Mile Run for Time