CrossFit Golden: Wednesday 5.20.20

19
May

CrossFit Golden: Wednesday 5.20.20

Who has been practicing their jump roping at home?

Personal Training:

Weightlifting

Every 2:30 minutes, for 12:30 minutes (5 sets): 

Strict Press – 4 reps

Immediately into – Max Effort Chin or Bar Hold

Metcon

Perform as many rounds and reps as possible in 6 minutes of:

6 Strict Handstand push-ups or Wall Climbs

6 Pull Ups 

6 Burpees

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

1 minute LCR Stretch 

1 minute Y-T-W

1 minute Stretch on your own  

2 Rounds:

10 Mountain Climbers – Foot Planted

5 Plank Walk Outs 

10 Quad + Lunge Stretch 

10 Reverse Snow Angels

Metcon

For Time:

15 Strict Press or Pike Push Ups 

30 Mountain Climbers Ea.

45 Swings or Hamstring Marches 

60 Push-Ups

45 Swings or Hamstring Marches 

30 Mountain Climbers Ea. 

15 Strict Press or Pike Push Ups