CrossFit Golden: Tuesday 4.14.20

13
Apr

CrossFit Golden: Tuesday 4.14.20

Do you think Longs Peak is closed?

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 

Workout Key: All workouts are written for unweighted/bodyweight (black text)

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball/Slamball/Plate

Stretching:

1 Minute – Couch Stretch 

1 Minute – Bottom of Squat hold 

Warm Up: 

3 Rounds 

5 Over Under the Fence 

5 Ea. Around the Worlds 

5 Ea. Knee to Chest + Reverse Lunge

5 Down Dog + Plank Hold + Cobra

Weightlifting

Five Sets of: 

Goblet 1+1:4 Squat; 5 reps  

Rest 60sec

Windshield Wipers 6-8/Side 

Rest 60sec

Metcon

For time:

50 Sit-Ups

100 Forward Alternating Lunges 

Or 50 Weighted Box Step ups 

50 Star Jumps 

Or 50 Alternating Dumbbell Snatches 

Or 25 Russian Single Arm KB Swings  *We are doing American KB Swings tomorrow 

Or 50 Wallball/Plate/Slamball G2OH

Or 25 Sandbag Clean and Jerks  

100 Air Squats

Or 50 Goblet Squats  

50 Sit-Ups

CFG Running

3- Mile Run for Time