CrossFit Workouts – Monday 07/20/2020

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LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am.   Don’t forget to RSVP to a class time. Please don’t simply show up thinking there will be room for you. You must RSVP to reserve your spot.
Monday’s LIVE Workout:  A typical Monday grinder with KB swings, wall ball shots and burpees
Tuesday’s LIVE Workout:  Power snatch practice/buildup/overload followed by Isabel
Wednesday’s LIVE Workout: Midweek Grinder & skills day
Thursday’s LIVE Workout: Squat cleans – heavy strength or skill work
Friday’s LIVE Workout: Friday Surprise – Show up and see.
Workout: At Home Version:  There is no Virtual Online Zoom Workout today.
We are continuing our “Repeat Cycle” of the past 10 weeks of At Home Workouts.  Today we are repeating the workout from Monday 05/18/20.  You can compare your results.
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
If you are unfamiliar with the warmup or workout and need to see demonstrations of any of the movements, please watch the video before doing the workout on your own.

https://youtu.be/HalEYXWVK0s

Warmup: 8 Minutes
10 shoulder roll out (PVC, stick)
15 Butt Kickers
10 Good mornings
15 Bicycle Crunches
10 Thrusters – light weight
Mix in a total of 10 Walkout + burpee within the warmup
Workout: At Home Version
20 Rounds, for time
3 Renegade Row R&L
6 Hand Release Pushup
9 Air Squat
12 Weighted Situp/Crunch
20 Minute Time Cap
Move non-stop, minimize rest and plan to beat time cap.

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