CrossFit Workout – Monday 03/23/2020

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We have five Virtual CrossFit Classes online today 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.
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: CrossFit Cleveland AB Routine++ x 3 rounds
10 second hold – Samson Stretch R & L
10 – Situp
10 – Squat
10 – Plank jack
10 – Flutter kick
10 – Bicycle crunch
10 – Superman
Lower Body Strength: Single Leg Isometrics, taught in online Virtual Class
Workout: 3 rounds for time of
50 Stepping or walking lunge R=1, L=2
50 Air squat
25 GHD back extension or Superman
Cool Down:  Plank Hold, 3 minutes total, in one or several attempts to reach 3 minutes 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
https://zoom.us/j/5849132404
Meeting ID: 584 913 2404

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