April 14th, 2020

14
Apr

April 14th, 2020

CrossFit Black Box – CrossFit

Zoom WOD info below:

Topic: 6:00AM Zoom WOD
Join Zoom Meeting
https://zoom.us/j/99218990485?pwd=UDg2YlpEN3d6dXRJdUFJMnlzUU9sZz09

Meeting ID: 992 1899 0485
Password: 016236

Topic: 12:00PM Zoom WOD
Join Zoom Meeting
https://zoom.us/j/91122863042?pwd=aTdiUkZGY3pONGpVQXF3Z1h4ejVrZz09

Meeting ID: 911 2286 3042
Password: 005639

Topic: 5:30PM Zoom WOD
Join Zoom Meeting
https://zoom.us/j/93747758077?pwd=M3FUUFQvRnk3RjFhMWhTajJHLzFCUT09

Meeting ID: 937 4775 8077
Password: 005131
One tap mobile

Warm-up

Warm-up (No Measure)

60 Second Couch Stretch, each side

60 Second Forward Fold

10 Leg Swings, each leg, each way

3 Rounds:

20 Frankensteins

10 Light Sumo Deadlifts

20 High Knees

20 Butt Kickers

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

400m Run

21 KBS, 53/35

12 Med-Ball V-ups, 20/14
Click link for demo: https://youtu.be/cJK68DdyMWE

Competitor

Metcon (No Measure)

Spend 5-10min practicing free-standing handstand hold. This can be against the wall, with or without a partner.

Metcon (No Measure)

4 Supersets:

10 Bent-over rows

5 Handstand Push-ups

*Modify hspu to deficit if 5 reps is easy for you. Can also pike feet up on chair or bench.

Use dumbbells or kettelbells if no bar is available.