April 14th, 2020


April 14th, 2020

CrossFit Black Box – CrossFit

Zoom WOD info below:

Topic: 6:00AM Zoom WOD
Join Zoom Meeting

Meeting ID: 992 1899 0485
Password: 016236

Topic: 12:00PM Zoom WOD
Join Zoom Meeting

Meeting ID: 911 2286 3042
Password: 005639

Topic: 5:30PM Zoom WOD
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Meeting ID: 937 4775 8077
Password: 005131
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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 (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


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.