CrossFit Golden: Thursday 4.23.20

22
Apr

CrossFit Golden: Thursday 4.23.20

CARL!!!!!

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: 

1 Minute Burpees 

Then – 2 Rounds 

10 Quadruped Hip Extensions (hold 1sec at top of each) 

10 clamshells 

10 Mountain Climber Circles   

10 Arm Circles Ea (For/Back/Big/Small) 

10 Prone Raises 

10 Elbow Scap Push Up

Metcon

Every 90 seconds, for 15 minutes (5 sets of each):

Station 1 – 10 Devils Press or Burpees 

Station 2 – 50 Mountain Climbers Or 30 Reps on a homemade Rower

Weightlifting

Four Sets of:

5 Weighted Deadbug Ea. Leg (Can perform unloaded)

Rest 15sec

5 Kettlebell Windmills Ea. Arm (Can perform unloaded)

Rest 15sec

5 Star Plank Rotations Ea. Side (lift top leg for extra challenge) 

Rest 15 Sec

CFG Running

5- Mile Run for Time