CrossFit Cleveland At Home Workout – Wednesday 04/15/2020

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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: 10 Minutes
CF Cleveland AB Routine+
10 reps each
Samson Stretch (10 Seconds R&L)
Situp
Squat
Flutter Kick
Plank Jack
Bicycle Crunch (R&L=1)
Supermans
Workout – At Home Version
7 Rounds, for time, of
21 KB Swing (Unbroken)
12 DB Floor Press
9 Broad Jump
KB Swing Men 40-55lb/Women 25–40lb
Floor Press Men 25-35lb/Women 10–20lb
Or use heavy sand bag/rucksack/gym bag
Record Time, Weights and # of Rds Unbroken KBs
Cool Down
Stretch Complex, 3-4x
Scorpion -> Cobra -> Child 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 – 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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