CrossFit At Home Workout – Wednesday 05/06/2020

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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 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: 8-9 Minutes
50-Single unders or Low Pogos
10-Shoulder Rollout – PVC or band
10-Overhead Squat – PVC or band
10-Good Morning – PVC or band
10-Torso Twist R&L
1 Walkout into 5 Supermans
Workout: At Home Version
5 Rounds of
1:15 Pausing Goblet Squats- 3 seconds
1:00 Plank Hold w/Shoulder Taps R&L
1:00 Flutter Kick/Jackknife Situp (Alternate Rounds)
:30 Rest
Pause for 3 full seconds at the bottom of each squat, pop up quickly. Do barbell back squats if available, start at 25% of your 1RM. Increase weight each round or go heavy and stay at the same weight, your choice. Record heaviest weight used at least one round, no scoring on taps and Abs, do strict reps.
Cool Down/Finisher:
Max Double unders or High Pogos in Four Minutes, record total
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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