April 16th, 2020

16
Apr

April 16th, 2020

CrossFit Black Box – CrossFit

Zoom WOD information below:

Topic: 6:00AM Zoom WOD
Join Zoom Meeting
https://zoom.us/j/93006773947?pwd=aW54REgyVnQzRm52emJqSjgwL215Zz09

Meeting ID: 930 0677 3947
Password: 023849

Topic: 12:00PM Zoom WOD
Join Zoom Meeting
https://zoom.us/j/93328577746?pwd=OVZ3RWxiYmhwOWswN1ZYMVVYSEMwQT09

Meeting ID: 933 2857 7746
Password: 010725

Topic: 5:30PM Zoom WOD
Join Zoom Meeting
https://zoom.us/j/92617917311?pwd=RktQUEt4NjRBNjU2bXB3SVYrTFVvQT09

Meeting ID: 926 1791 7311
Password: 018109
One tap mobile

Warm-up

Warm-up (No Measure)

400m Jog

20 Frankensteins

10 Wrist, Elbow, Shoulder, hip, knee circles each direction

2 Rounds:

20 Jumping Jacks

20 Butt Kickers

5 KB/DB Hang Clean to press, each arm

Metcon

Metcon (Time)

3 Rounds for time:

800m Run

30 Pull-ups

50 Push-ups
*Alternative to pullups can be rows, bar/db pull-overs, or a combo of both. See video for demo: https://youtu.be/cYRPIrY2WrM