CrossFit Golden: Sunday 5.31.20

30
May

CrossFit Golden: Sunday 5.31.20

Partner Workout!

Personal Training:

Metcon

AMRAP (with a Partner) in 30 minutes of:
Partner A:
400 meter Run

Partner B:
10 Toes to Bar or Hanging Knee Raises
15 Plate Squats
50 Double Unders

Both partners work at the same time. Partner A runs 400 meters while Partner B does the Toes to Bar, Goblet Squats, and Double Unders. When Partner A returns from the run, Partner B starts the run while Partner A continues where Partner B left off on the Toes to Bar, Goblet Squats, and Double Unders. Continue in this manner until time is up. Score is the number of rounds and repetitions of Toes to Bar, Goblet Squats, and Double Unders.

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

Short Lap run – keep 6 feet
1 min – Bootstrappers
1 min – V-Ups

Short Lap Run
R2 – Air Squats
R2 – Hanging Knee raise/ Kip Swings

2-3 Minutes – Athletes stretch out calves, shoulders etc.

Metcon

AMRAP (with a Partner) in 30 minutes of:
Partner A:
400 meter Run

Partner B:
10 Weighted Ab Mat Sit Ups
15 Goblet Squats
50 Double Unders

Both partners work at the same time. Partner A runs 400 meters while Partner B does the sit ups, Goblet Squats, and Double Unders. When Partner A returns from the run, Partner B starts the run while Partner A continues where Partner B left off on the sit ups, Goblet Squats, and Double Unders. Continue in this manner until time is up. Score is the number of rounds and repetitions of sit ups, Goblet Squats, and Double Unders.

CFG Running:

11- Mile Run for Time