Hope everyone is staying safe! Speaking of safe, check out how Greg painted the CrossFit Golden mural in the old space…Sketchy!

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 

10 Shoulder Swimmers (D=1,U=2)

2 Plank Walk Outs 

10 Throw Downs + Pron/Sup Rotations 

2 Turkish Get Ups 

10 Bootstrappers 

2 Hand Release Tempo Push Ups 

10 Mountain Climbers

*Warm up Cossack Squats Etc.*

Metcon

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps:

Minute 1 – Alternating Single Leg V-Ups 

Minute 2 – Cossack Squats 

Minute 3 – Burpees

Minute 4 – 40 Second Plank Hold (Counts as 1 Rep)

Accessory

15 minutes of Mobility 

CFG Running

5- Mile Run for Time