CrossFit Golden: Thursday 5.7.20

6
May

CrossFit Golden: Thursday 5.7.20

CFG’s first member ever with one of the most scenic Ragnar legs anyone has ever had

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:

8 Minute AMRAP 

2 Inch worms 

5 Bootstrappers 

10 Star Jacks 

5 Push Ups 

2 Face Up/Face Down Scorpions

Metcon

Complete as many rounds and reps as possible in 8 minutes of:

20 Sprint Drives (20 Ea. Leg)

10 Renegade Rows or 20 Plank Shoulder Taps 

Rest 4 minutes, and when the running clock reaches 12:00…

Complete as many rounds and reps as possible in 8 minutes of:

30 Double-Unders or Penguin Taps 

10 Wall Ball Shots or 20 Air Squats 

Rest 4 minutes, and when the running clock reaches 24:00…

Complete as many rounds and reps as possible in 8 minutes of:

20 Mountain Climbers 

10 Burpees

CFG Running

6- Mile Run for Time