CrossFit At-Home Workout – Thursday 04/16/2020

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In case you missed it, check out my episode about eating healthy fats on 4 Minutes with Bill
We have four Virtual CrossFit Classes online Thursday for our current members, 5:30am, 7:00am, 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.
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: 9 Minutes/3 rounds
30 – Jumping Jacks
15 – KB Swings (light/medium)
10 – B.P. Squat w/bus driver R/L
5 – burpee
1 – Walkout to 5 Supermans
Workout: At Home Version
4 Rounds, for time, of
15 Backward Lunge – Right
30 Air Squat
15 Backward Lunge – Left
30 Jumping Squat
40 Jackknife Situp
50 Double Under (or Mtn Jack)
(Optional 24 Minute Time Cap)
Cool Down: 2-3 times each
Samson Stretch R&L & Hip Opener w/legs on wall
Plan on taking a 20-30 minute ‘recovery walk’ at some point today
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 -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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