CrossFit At Home Workout – Friday 05/15/2020

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If you are not a current member and are enjoying our daily At-Home Workouts, please consider supporting our efforts during this forced shutdown. https://bit.ly/2L6oy8k_contribute
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.
May is “Bring a Friend on Saturday” month. We have a Basic Intro Virtual Workout on Saturdays at 11:00am. Invite a friend and join them in an Online Class. All levels are welcome, especially beginners.
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: 8-10 Minutes
10 Sec R&L – Samson Stretch
10 Windmills R&L
10 B.P Squat w/bus drivers
5 Walkouts
5 Pushup – Double Hand Release
Isometrics: In Virtual Class
Lower Body, Using a bath or beach towel
Workout: At Home Version
3 Rounds, not for time
12 BkWD Goblet Lunge (R)
10 FWD Lunge+high knee (R)
8 DB/KB Press (R)
12 BkWD Goblet Lunge (L)
10 FWD Lunge+high knee (L)
8 DB/KB Press (L)
36 L.R.C. Crunch or Hollow Rock & Roll
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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