CrossFit Golden: Wednesday 5.13.20

12
May

CrossFit Golden: Wednesday 5.13.20

Phil wishing we were still in quarantine after this Tabata!

Personal Training:

Strength

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

Station 1 – Barbell Bench Press – 5 Reps @20×1

Station 2 – Matador or Ring Dips or Bench Dips – 5 Reps @20×1

Metcon

Complete 5 sets of: 

250m Row Sprints 

Rest 45 seconds between Sets

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: 

2 Rounds 

20 Jumping Jacks  

10 Arm Circles Ea (For/Back/Big/Small) 

10 LCF Toe Touches 

10 Mountain Climber Circles   

10 Crab Bear Rotations 

10 Prone Press

Metcon

For time of:

800 Meter Run or 4 minutes of Heart Rate 

40 Kettlebell Swings (Slamball Swings, DB Swings or SB to Shoulder or Star Jumps) 

30 Mountain Climbers – Ea. 

20 Renegade Rows or Prone Y Raises 

10 Devils Press or Burpees 

20 Renegade Rows or Prone Y Raises 

30 Mountain Climbers – Ea. 

40 Kettlebell Swings (Slamball Swings, DB Swings or SB to Shoulder or Star Jumps) 

800 Meter Run or 4 minutes of Heart Rate