CrossFit Golden: Thursday 5.14.20

13
May

CrossFit Golden: Thursday 5.14.20

We’ve missed Tessa!

Personal Training:

Strength

Every 3 Minutes, for 15 minutes, (5 sets) of: 

Back squat – 5 reps

Metcon

15-12-9-6-3:

Front Squats (75/55#)

45-36-27-18-9

Double Unders (single unders same reps as DU)

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: 

1 minute: High Knees, Butt Kicks, Jumping jacks 

1 minute: leg swings 

1 minute: Quad Stretching 

Then 2 Rounds Continuous movement:

10 Star Jumps 

10 Table Top Stretches

10 Single Leg Knee to Floor Squat (5 ea.)

10 Jane Fondas 

20 Explosive Glute Bridges 

Metcon

Complete as many rounds and reps as possible in 14 minutes of:

20 Seal Jacks 

10 V-Ups

10 Plank Toe Touches  

Complete as many rounds and reps as possible in 14 minutes of:

40 Double-Unders

20 Goblet Reverse Lunges 

20 Bench Dips

CFG Running

6- Mile Run for Time