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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: 8-9 Minutes
R&L Samson Stretch (10 Seconds)
20 Jumping Jacks
15 Jackknife Situps
10 BP Squat w/Bus Driver R&L
1 Inchworm into
5 Piked Pushups
Workout: At Home Version 05/05/20
5 Rounds for time of (20 Minute Time Cap)
10 DB Shoulder Press (R)
10 DB Bent Over Row (R)
10 DB Shoulder Press (L)
10 DB Bent Over Row (L)
10 Burpee Broad Jump
40 Bicycle Crunch (R&L=1)
*Push Presses may be performed as needed, attempt strict presses each round for as long as you can continue.
Cool Down:
3 Minutes, for completion Weighted RDLs
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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