CrossFit At Home Workout – Thursday 04/23/2020

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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: 8 Minutes
10 Shoulder Rollouts
10 Good Mornings
20 S/U or Low Pogos
20 D/U or High Pogos
10 Lunge 5R/5L
1 Slow Inchworm into 5 Piked Pushups
Workout: At Home Version
16 Minute AMRAP of
20 Forward Lunge (10L/10R)
10 Handstand or Piked Pushup
20 Backward Lunge (10L/10R)
10 Dip – Ring, Chair or Bench
Perform Burpee Broad Jumps 4@4:00 – 8@8:00 – 12@12:00
* KB/DB Goblet Lunges Optional – 20-30lb Men / 10-20lb Women
Cool Down:
Pigeon Stretch, 1-2 minutes, then 3+ Minutes Legs up the Wall Pose
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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