CrossFit At Home Workout – Thursday 04/10/20

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We have three Virtual CrossFit Classes online Friday for our current members, 5:30am, 7:00am, & 9:15am, 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.
Coach Courtney is also hosting a Virtual “Sip and Stretch” yoga session today at 5:30pm.  Log in to our Zoom Meeting Room using the same link as our Virtual CrossFit Classes, see below.


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 – Good Mornings
10 – Torso Twist R&L
10 – Shoulder Press 5R/5L (light)
10 – Goblet Squat (w/press weight)
10 – Lateral/Slalom Hops R&L
20 – Plank Jacks (Forearms)
Workout at Home
AMRAP in 18 minutes of
10 Goblet Lunge – Right
10 Shoulder press – Right
10 Goblet Lunge – Left
10 Shoulder press – Left
30 AB/Core Movement (below)
RDS 1&6? = Hollow Rock or Roll
RDS 2&7? = Bicycle Crunch
RDS 3&8? = Flutter Kick (4-Count)
RDS 4&9? = Abmat Situp
RDS 5&10? = Lying Leg Raise w/hip thrust
Cool Down
3 Rounds
1 minute Wall Sit
3 Walk-out + Burpee
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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