CrossFit At Home Workout – Saturday 04/11/2020

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We have one Virtual CrossFit Class online Saturday for our current members at 9:00am, or you can do this workout on your own from anywhere.
We have another Virtual Ruck on Sunday starting at 10:30am, Rain or Shine. Check out details on our FB Event Page https://www.facebook.com/events/656352665160258/
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
1-2-3-4-5-4-3-2-1…. Reps of
Work the Pyramid for 8 minutes
Good Morning
Broad Jump
Jackknife Situp
Goblet Squat
* Perform 20 Butt Kickers
at the start of each round
Workout: At Home
100 Reps, for time of
Goblet Squat Cleans
(22 Minute Time Cap)
Climb one rung of a
Squat Thrust Ladder
after every 10 reps
1-2-3-4-5-6-7-8-9-10
@6:00 400M Run/Row
@14:00 400M Run/Row
Substitutions for run or row:
1000 Meter Bike (or about 2 minutes)
75 Double Unders or
150 Backward Single Unders or
225 Single Unders or Pogos)
Use this link to log in. Please be prompt, we will start right on time. 9:00AM
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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