April 11th, 2020

11
Apr

April 11th, 2020

CrossFit Black Box – CrossFit

Warm-up

Warm-up (No Measure)

60 Second Pigeon Pose

60 Second Couch Stretch

3 Rounds:

20 Frankenstein Steps

100m Jog/20 Jumping Jacks

10 Alternating Lateral Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 2:

AMRAP 20min:

200m Run

10 Thrusters, 95/65 or equivalent dumbbells/kbs

15 Weighted Sit-ups

*One partner completes a full round while the other partner rests. Score is total rounds and reps completed by both partners.
Weighted situps can be with a medicine ball, dumbbell, or other weight held at the chest.

Zoom WOD invite info below:

Topic: 10:00AM Partner WOD

Time: Apr 11, 2020 10:00 AM Eastern Time (US and Canada)

Join Zoom Meeting

https://zoom.us/j/831669631?pwd=bDJKdWcrdUNQbHdyRFZsMlFhRXZSQT09

Meeting ID: 831 669 631

Password: 020180

Bonus

Severin (Time)

50 Strict Pull-ups

100 Hand Release Push-ups

Run 5k

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan
To learn more about Severin click here