CrossFit At Home Workout – Friday 04/17/2020

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We have three Virtual CrossFit Classes online Friday for our current members, 5:30am, 7:00am, & 9:15am, or you can do this workout on your own from anywhere. See below for the link to join the class using Zoom technology.
Online Virtual CrossFit Class via Zoom and At-Home Workout
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: 9 Minutes
20 Butt Kickers
15 Bicycle Crunch
10 Supermans
5 Air Squats
5 Lunges – R
5 Lunges – L
1 Minute Plank Hold
Workout: At-Home Version
Friday ‘500’
500 Total Reps – Mix And Match
Any Movement(s) – 50 reps minimum per set
A: Abmat Weighted Situp
B: Burpee (must do at least one set of 50)
C: L.R.C. Crunch (L+R+C=1)
D: Double Under or High Pogo
E: Wild Card (Coach Approved)
F: Flutter Kick (4-Count)
G: Good Morning / RDL (Light weight)
H: Slalom Hop (R+L=1)
I: Inverted or Plank Shoulder Tap(R+L=1)
J: Jackknife Situp
K: Weighted Step-up
L: Lying Leg Raise w/hip thrust
Finisher: 3 minutes, max reps
10 reps each of any two movement from the warmup
or the workout list
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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