CrossFit At Home Workout – Monday 05/11/2020

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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 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: 8 Minutes
8-Jumping Jacks
4-Walkouts to Superman
8-Weighted Glute Bridge R&L
4-Burpee Broad Jump
8-Hollow Rock & Roll
Isometric Strength-Upper Body
Performed in Virtual Online Class
Workout: At Home Version
“Dork” CrossFit Hero Workout
6 Rounds for time of
60 Double Under
30 KB Swing 55/40
15 Burpee
Aim for 3 minutes per round, no more than 4 minutes
Sub for Double Unders- Choose one, or mix and match per round: 75 High Pogos(ropeless D/Us, 150 Single Unders or Low Pogos, 60 Jumping Air Squats, 30 Broad Jumps, 75 Flutter Kicks (4C) or 200M run
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 – 4:30PM – 6:00PM
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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