CrossFit At Home Workout – Saturday 04/04/2020

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Here’s the real Quarantine Bingo Board, in case you didn’t realize the B.S. Bingo Board posted Wednesday was an “April Fools” Quarantine  Bingo_2020 PDF FILE
We have one Virtual CrossFit Classes online Saturday for our current members at 9:00am, or you can do this workout on your own from anywhere. See below for the link to join the class using Zoom technology.
Coach Courtney will be doing a yoga-style cool down following today’s workout. Please stick around for 10 to 15 minutes of bendy fun. If you are planning on doing the workout a little later when it gets warmer, you are welcome to log on around 9:40am and watch her movements. Do them live or save them for after your WOD.
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
1-2-3-4-5-6-7-8-9…. Reps of
Climb the ladder for 8 minutes
Burpee
Hollow Rock & Roll
KB Swing
* Perform 10 Jumping Jacks at the start of each round
Workout At Home Version:

Pushing Helen++ 5 Rounds for Time
400 Meter Run/500M Row
21 KB Swings 55/40
12 Pushups, hand release with
shoulder tap R&L at top of each rep

Substitutions for run or row:
1000 Meter Bike (or about 2 minutes) 75 Double Unders or
150 Backward Single Unders or
225 Single Unders
(with or without a rope-Pogos)

Cool Down:
Weighted Abmat situps 10-20lbs, Max rep in 3 minutes
Use this link to log in at 9:00AM. Please be prompt, we will start right on time.
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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