CrossFit At Home Workout – Tuesday 04/07/2020

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We have four Virtual CrossFit Classes online Tuesday 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: 12 Minutes
12 Samson Stretch (Seconds R&L)
12 Good Mornings
12 Butt Kickers
12 Bottom Squat Hold (Seconds)
12 Bottom Pushup Hold (Seconds)
24 Situps, Bicycle Crunches or
Jackknife situps (Choice)
Workout – At-Home Version
AMRAP in 9 Minutes – Fast & Furious
14 Power Snatch
DB- 7R+7L alternating
Bar, Sandbag, Ball –
14 reps, all back to floor
7 – Body Builders
(Burpee with a plank jack)
Isometric AfterWOD
Hollow rocks & rolls,
strict & tight, for 5 minutes
Plus 5 Supermans every minute
Cool Down
10 Walk-out to Supermans
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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