CrossFit At-Home Workout – Monday 04/06/2020

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We have five Virtual CrossFit Classes online Monday for our current members, 5:30am, 7:00am, & 9:15am, 4:30pm & 6:00pm, 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: 10-12 Minutes
15 Slalom Hops R&L=1
10 Weighted Glute Bridge 5R & 5L
10 Bent Over Row 5R & 5L
5 Air squat, pause 2 sec at bottom
5 Lunge – right
5 Lunge – left
5 Walkouts
Workout: At Home Version
2 Minutes, Max reps
Goblet Squat or Air Squat
Pushup – hand release
L.R.C. Crunch
Double Under
Plank Hold, weight optional
Double Under
L.R.C. Crunch
Pushup – hand release
Goblet Squat or Air Squat
Perform straight through with
no break in the clock
Cool Down: Side plank, One minute R&L
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
Meeting ID: 584 913 2404


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