CrossFit Golden: Wednesday 5.6.20

5
May

CrossFit Golden: Wednesday 5.6.20

In honor of Wu-Tang Wednesday

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 Air Squat HOLD 

1 minute Air Squat REPS

Then

2x through

10 Single Leg Glute Marches  

10 Plank Toe Reach 

10 Hollow Crunch

10 Standing Fire Hydrants  

2 Lunge Matrix Ea. Leg

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

8 Goblet Kang Squats 

Immediately into Max Effort Hollow Hold

*Rest 30 Seconds

Three rounds for time of:

400 Meter Run

20 Star Jumps Or Ground to Overhead 

40 Single-Arm Overhead Walking Lunges Or 40 Jumping Lunges