CrossFit Golden: Wednesday 4.15.20

14
Apr

CrossFit Golden: Wednesday 4.15.20

Who misses Mommy Mayhem!?

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 – LCR Hamstring

1 Minute – Psoas March 

1 Minute – Pec Stretch

Warm Up 

2 Rounds: 

30 Seconds – LCR Plank rotations 

30 Seconds – Quad + Lunge Left

30 Seconds – Quad + Lunge Right 

30 Seconds – Scap Push Up + Push Up

Weightlifting

Every Minute, on the minute, for 12 minutes (4 sets):

Death March x 16 Reps 

Suitcase Russian Step Ups x 5 Reps/side 

(without load Reverse Lunge + Knee Drive x 10 reps (5 Ea.) 

Turkish Sit-Up x 10 reps

Metcon

Ten rounds for time of:

12 Max Height Jumps 

Or 12 American Kettlebell Swings  

Or 12 DB Russian Swings 

Or 12 Slamballs/Wallball/Plate Ground to Overhead 

Or 12 Sandbag Over The Shoulder 

9 Push-Ups

6 Alternating Single Leg V-Ups