CrossFit Golden: Wednesday 4.22.20

21
Apr

CrossFit Golden: Wednesday 4.22.20

Bring back the stache Gietl!

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 Each Station/Round 1: 

station 1 – Side Shuffles 

station 2 – Hamstring + lunge stretch 

station 3 – Down Dog + Cobra

station 4 – Slow Lower Calf Raises/ankle Drivers

station 5 – Hollow Superman Rotations 

station 6 – Plank Marches

Metcon

Every Minute on the Minute for 30 Minutes (6 Rounds): 

Station 1 – 50 Double Unders or Penguin Taps 

Station 2 – 30 Russian Twists 

Station 3 – 20 Star Jumps 

Or Slamballs 

Or Plate Ground to overhead (also can perform with wallball)

Or Alternating Snatch 

Or Kettlebell Swings 

Station 4 – 10 Box Jump Overs or Squat Tuck Jumps

Station 5 – Rest