CrossFit Golden: Wednesday 4.29.20

28
Apr

CrossFit Golden: Wednesday 4.29.20

Trevor is still this explosive and Greg still can barely get below parallel in an overhead squat

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: 

3 Rounds 

10 Around the worlds Ea. 

10 Plank Toes touches

10 Prone Raise 

10 Burpee to plate 

10 Cows Face Alternating 

Then: 1 Minute Each:

Tricep Stretch 

Pec Stretch 

Calf Stretch

Weightlifting

Every 30 Seconds for 12 minutes (6 sets) of: 

Station 1 – Plank Marches 

Station 2 – Left Elbow Plank

Station 3 – Tempo Push Ups @2020

Station 4 – Right Elbow Plank

Metcon

Complete as many rounds and reps as possible in 15 minutes of:

50 Double-Unders 

Or Penguin Taps 

20 American Kettlebell Swings 

Or Deadlift Jumps 

10 Hand Release Push-Ups