CrossFit Workout – Thursday 04/02/20

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Here’s the real Quarantine Bingo Board, in case you didn’t realize the B.S. Bingo Board posted yesterday was an “April Fools” Quarantine  Bingo_2020 PDF FILE
We have four Virtual CrossFit Classes online Thursday 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 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
15    Good Mornings
15    Bicycle Crunches
10    Windmills R&L
10    Torso Twists R&L
5      5-second Isometric Hold(max) See video
5      1-Arm Push Press R&L
Strength: Built into WOD
Workout: at Home Version
4 Rounds, Not For Time
5      10-second Isometric Hold(max) See video
5      Pushup Negatives 10+ seconds/eccentric
400M Run/500M Row, or 200 single unders, with or without rope(Pogos)
Cool Down:   5 x 10-second Samson Stretch R&L
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 PASSWORD REQUIRED, contact us in advance of joining
https://zoom.us/j/5849132404
Meeting ID: 584 913 2404

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