CrossFit At Home Workout – Wednesday 04/22/2020

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We have five Virtual CrossFit Classes online Wednesday for our current members, 5:30am, 7:00am, & 9:15am, 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.
We have another CrossFit Kids Virtual Workout at 2:00pm today. Please use the same Zoom link as our Online Virtual CrossFit Class listed below. Coach Courtney will lead a one hour class involving a warmup, workout, brain buster, and cool down! The classes will be geared to six years and older, but, using parent discretion, all ages are welcome. Parents are not needed to join in on the class, but are welcome to do the workout as well
Online Virtual CrossFit Class via Zoom and At-Home Workout
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
10 Good Mornings
10 Torso Twists
10 KB Sumo DL High Pull
10 KB Swings (American=full overhead)
10 Planked Shoulder Taps R&L
Isometric Strength:
Performed in Virtual Class
Before and After the Workout
Bring a bath or beach towel
Workout: At Home Version
5 Rounds for time of
15 Minute time cap + finish the round
15 KB Swing (Russian / Eye Level)
10 KB Glute Bridge (5 Right + 5 Left, with pause)
15 KB Swing (Russian+American=1)
20 Flutter Kick – 4 count
* Jacked, Amrap in 15 + finish the round
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 – 9:15AM – 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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