[vc_row][vc_column][vc_video link=”https://youtu.be/IJYQAmu6dqA” video_title=”1″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]If you are not a current member and are enjoying our daily At-Home Workouts, please consider supporting our efforts during this forced shutdown. https://bit.ly/2L6oy8k_contribute
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 1-2-3-4-5-6-7-8-9… reps of
Jumping Jacks
Lateral/Slalom Jumps R&L
Walkouts
Workout: At Home Version
4 Rounds for time of
30 KB Swing – Russian
10 Bkwd Lunge 5R/5L
20 KB Swing – American
10 Bkwd Lunge 5R/5L
300 M Run / 375M Row
Sub for runs/rows- either 20 Burpee over KB or 100 Lateral/Slalom hops R&L per round. You may mix and match.
Backward Lunges using KB in goblet or suitcase hold. Scaled, bodyweight lunge only.
Cool Down: 2 rounds
20 cossack squats
:30 sec/per side lizard stretch with twist
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[/vc_column_text][/vc_column][/vc_row]
