CrossFit Workout – Friday 03/27/20

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We have three Virtual CrossFit Classes online Friday for our current members, 5:30am, 7:00am, & 9:15am, 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.
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: 15 reps x 1
CF Cleveland AB Routine+
Samson Stretch R&L
Situp
Squat
Flutter Kick
Plank Jack
Bicycle Crunch (R&L=1)
Supermans
Workout – At Home Version
Partition Any Way *NFT
35 minute time cap
50 Pushup Negatives 10+ seconds
50 Weighted Glute Bridge L&R. 40/30
50 Bent Over Row L&R. 40/30
50 Weighted RDL (Romanian Deadlift) 55/45
5 Minute Plank Hold
— We recommend breaking up the movements into five rounds, but you can partition any way you want, in any order, just get it all done.
Cool Down:   5 Walk-out to 5 Supermans
*NFT = NOT FOR TIME
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
Join Zoom Meeting
https://zoom.us/j/5849132404
Meeting ID: 584 913 2404

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