CrossFit Golden: Thursday 5.21.20

20
May

CrossFit Golden: Thursday 5.21.20

Who got the best quarantine hair cut?? πŸ™‚

Personal Training:

Weightlifting

Every 2:30, for 12:30 minutes (5 sets) of:

Deadlift – 5 reps @21X1

Metcon

21-15-9

Assault Bike Cals

Deadlifts (175/125#)

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 Lunge + Hamstring Stretch  

1 minute Bird Dog Hold – 30 Each. 

1 minute 

Then… 

6 Minute AMRAP 

5 LCR + Backbend Hamstring Stretch

4 Prone Scapular retractions 

3 Hollow Holds (5 Sec)

2 Lunge Matrix – Each Leg

1 Slow Jefferson Curl

Metcon

Every minute on the minute, for 24 minutes, complete 6 sets of: 

Station 1 – 20 Deadlifts or Supermans 

Station 2 – 20 Walking Lunges (loaded or unloaded)

Station 3 – 20 Russian Twists Ea. 

Station 4 – Max Effort inverted hold or Weighted overhead walk

CFG Running:

6- Mile Run for Time