CrossFit At Home Workout – Friday 04/03/2020

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Here’s the real Quarantine Bingo Board, in case you didn’t realize the B.S. Bingo Board posted Wednesday was an “April Fools” Quarantine  Bingo_2020 PDF FILE
At-Home Workout & Online Virtual CrossFit Class via Zoom
If you are unfamiliar with the warmup or workout and need to see demonstrations of any of the movements, please watch the video before attending the online class or doing the workout on your own.
Warmup: 10-12 Minutes
20 Butt Kickers
15 Jackknife Situps
10 B.P. Squat w/bus driver R/L
10 Supermans
5 Lunge, L+R=1 (10 total)
Alternate forward & backward
each round
5 Pushup w/shoulder tap R&L

At Home Workout
4 Rounds, max reps with active rest
20 – Forward Lunge R1/L2
20 – Backward Lunge R1/L2
Then perform max reps of full-range Mountain Climbers to 2:30 on the clock. Record reps.
Perform one minute of flutter kicks & rest 30 seconds after
each round (strict form, not scored)

Cool Down: Max plank hold, one attempt
Use this link to log in at one of the following times. Please be prompt, we will start right on time. 5:30AM – 7:00AM – 9:15AM
Join Zoom Meeting – PASSWORD REQUIRED, contact us in advance of joining
https://zoom.us/j/5849132404
Meeting ID: 584 913 2404

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