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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: 8 Minutes
15 Samson Stretch (seconds R&L)
15 Butt Kickers
15 Jumping Jacks
10 Pushups w/Shoulder Tap R&L
10 Air Squat
Workout: At Home Version
Two WOD Tuesday
8 Minute AMRAP of
10 1-arm Thruster (R)
10 Bent-over Row (R)
10 1-arm Thruster (L)
10 Bent-over Row (L)
10 Weighted Situp
Rest exactly 2 minutes then
5 Rounds for time of
10 Weighted Step-ups (R&L)
5 Double Squat Burpee
Cool Down:
3-4 minutes, stretch complex
Scorpion -> Cobra -> Child’s 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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