CrossFit Golden: Tuesday 4.28.20

27
Apr

CrossFit Golden: Tuesday 4.28.20

Is this a form of child labor?

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:

1 Minute of Couch Stretch 

1 Minute of 90/90 Adduction 

1 Minute Leg Swings (Front/Back) (Side/Side)

1 Minute Squat Hold

Then – 2 Rounds

45 seconds run in place 

10 Bird Dogs 

10 Air Squats 

10 Mountain climbers 

5 Straight leg Sit Ups

Weightlifting

Five Sets of: 

Goblet 1+1:4 Squat; 8 reps  

Rest 60sec

Windshield Wipers 8/Side 

Rest 60sec

Metcon

“Charley Horse”

For time:

4 minutes of Running 

50 Goblet Squats  

30 Box Jump-Overs (24″/20″)

  Or 50 Lateral Line Hops

CFG Running

4- Mile Run for Time