CrossFit At Home Workout – Friday 04/24/2020

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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.
We have another CrossFit Kids Virtual Workout at 2:00pm today. Please use the same Zoom link as our Online Virtual CrossFit Class listed below. Coach Courtney will lead a one hour class involving a warmup, workout, brain buster, and cool down! The classes will be geared to six years and older, but, using parent discretion, all ages are welcome. Parents are not needed to join in on the class, but are welcome to do the workout as well
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: 8 Minutes
CF Cleveland AB Routine+ 8 reps each
Samson Stretch (8-10 Seconds R&L)
Situp
Squat
Flutter Kick
Plank Jack
Bicycle Crunch (R&L=1)
Supermans
Workout: At Home Version
5 Rounds, Strict Work
30 seconds of
Single-Leg KB/DB Deadlift (R)
Single-Leg KB/DB Deadlift (L)
Romanian Deadlift KB/DB
Then 3 minutes of
RD1-Weighted Situp
RD2-Hollow Rock&Roll
RD3-Bicycle Crunch
RD4-Plank Jack
RD5-L.R.C. Crunch
Cool Down
Max Plank Hold-better of two attempts if your 1st is less than 2:00
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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