CrossFit Golden: Tuesday 5.12.20

11
May

CrossFit Golden: Tuesday 5.12.20

Brooks looking mean and clean!

Personal Training:

Strength

Every 90 Seconds, for 15 minutes (5 sets) of:

Station 1- Strict Barbell Press 5 reps 

Station 2 – Strict Pull-Ups 5-8 reps 

Metcon

7 Minute AMRAP: 

4 Pull-Ups

8 Air Squats 

12 Sit Ups 

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: 

3 rounds: 

10 Arm Circles Small/Big – Forward/Backward

5 Shoulder Swimmers 

5 Slow Hand Release Push Ups 

Then 3 Rounds:

10 Dead Bugs

5 Field Goal Face Down Scorpions Ea. 

5 Table Top Stretches

Metcon

Every 5 minutes, for 20 minutes (4 sets) for times:

2 Minute Run/Heart Rate 

15 Push Ups 

30 Weighted Sit Ups 

Core:

For Time:

50 Bicycle Crunches -Ea.

50 Heal Taps 

50 Flutter Kicks – Ea.

50 Pulse Ups 

50 Russian Twists – Ea.

CFG Running

4- Mile Run for Time