CrossFit At Home Workout – Saturday 05/16/2020

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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 one Virtual Basic Intro Workout Saturday at 11:00am, beginners welcome. First class is free, register here www.crossfitcleveland.com/basic
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
10 windmills
10 good mornings
10 air squats
10 strict press (w/PVC, broom stick, etc)
10 shoulder roll out (PVC, stick)
Mix in one 200m run or 40 mtn jacks at any point during warmup
Workout at Home Version
Amrap in 21 Minutes of
21 Lateral Hops over/back
9 DB Thrusters
21 Lateral Hops over/back
9 Devil’s Swings
21 Lateral Hops over/back
9 DB Thrusters
200M Run/40 Mt. Jacks
One Devil’s Swing= 1 burpee + 3 KB Swings (American)
Use this link to log in at one of the following times. 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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