CrossFit At Home Workout – Thursday 05/21/2020

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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: 3 Rds / 9 Minutes
30 Single Unders/Low Pogos
3 Burpee Broad Jumps
6 Lunges R&L
9 Sumo DL High Pulls
12 Bicycle Crunches
Workout: At Home Version 
AMRAP in 20 Minutes
30 Double Unders/High Pogos
15 Sumo DL High Pull
12 Crossover Pushups
9 Box or Broad Jumps
200 Meter Run or 30 Double Unders
Cool Down: Mobility
3-5 minutes
Coach’s Choice in Virtual Class
Athlete’s Choice on your own
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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