CrossFit Workout – Friday 05/22/2020

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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 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.
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
5 Walkout to superman
10 Situps
5 Burpees
10 Air squats
5 Hollow rock and rolls
10 Shoulder taps in plank
Workout: At Home Version
5 Rounds, with rest, of
1 Minute max reps of
Weighted Box Step-ups
Russian Twist R&L w/press
Mountain Jacks
Weighted Situps
Rest 30 seconds between rounds
Cool Down: Stretching 3-5 minutes
Coach’s Choice in Virtual Class
Athlete’s Choice on your own
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 PASSWORD REQUIRED, contact us in advance of joining
https://zoom.us/j/5849132404

Meeting ID: 584 913 2404

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