April 15th, 2020

15
Apr

April 15th, 2020

CrossFit Black Box – CrossFit

Zoom WOD information below:

Topic: 6:00AM Zoom WOD
Join Zoom Meeting
https://zoom.us/j/96790385453?pwd=OHc0MU5OT1BrZXJrVVNaV0wyYW1RQT09

Meeting ID: 967 9038 5453
Password: 007020

Topic: 12:00PM Zoom WOD
Join Zoom Meeting
https://zoom.us/j/96448553518?pwd=elNqWkpHdVYwckg2WUpqeHB1VEhHUT09

Meeting ID: 964 4855 3518
Password: 032166

Topic: 5:30PM Zoom WOD
Join Zoom Meeting
https://zoom.us/j/99131965041?pwd=VDI5VjRuSFBnYjlpcWxUaUpHbVg2dz09

Meeting ID: 991 3196 5041
Password: 004436

Warm-up

Warm-up (No Measure)

60 Second Couch Stretch, each side

60 Second Deep Squat Stretch

3 Rounds:

10 Alternating Lateral Lunges, 5 each side

8 Push-ups

6 Jump Tucks

Metcon

Metcon (AMRAP – Rounds and Reps)

United in Movement Workout 2

AMRAP in 12min:

80 Lateral Hops

60 Air Squats

40 Single Arm Db Shoulder-to-Overhead, 50/35
Click the link for a demo of today’s WOD: https://youtu.be/zT92ermXTYU

Weighted Step-ups (10-10-10-10)

*Perform 5 each leg, alternating . Use barbell, dumbbells or kbs for weight

Competitor

Metcon (3 Rounds for time)

4 x 800m Run

3:00 Rest
*Keep your intervals within 5-7 seconds of each other