CrossFit Workout – Thursday 03/19/2020

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We have four Virtual/Online Classes today for our current members, 5:30am, 7:00am, 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 Class via Zoom and At-Home Workout
The video includes warmup and workout details along with movement demonstrations, along with our upper body Isometric Strength routine for today.
What you need: A 10lb bumper plate, Abmat or a heavy book plus rings, a chair or a bench for dips, and a kitchen or small bath towel for the isometrics.
Warmup: 9 minutes of
10 shoulder circles
15 stepping high knees
20 standing calf raises with pause
15 plank jacks + shoulder taps R&L
10 bumper plate squats, or use a heavy book
Upper Body Strength: Isometrics using a towel x 9 minutes
Workout: AMRAP in 20 minutes of
50 Mountain climbers
10 dips
20 Lying leg rise w/hip thrust
30 bicycle crunch
Perform burpees, 5 reps @ 5:00, 10 reps @ 10:00 and 15 rep @ 15:00, resuming where you left off after each set of burpees.
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  – 4:30PM – 6:00PM
Join Zoom Meeting
https://zoom.us/j/5849132404
Meeting ID: 584 913 2404

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