April 22nd, 2020

22
Apr

April 22nd, 2020

CrossFit Black Box – CrossFit

Topic: 6:00AM Zoom WOD
Time: Apr 22, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/95105338930?pwd=dVYwTXo1L2VKQk1tS0JHRS9yY1R6dz09

Meeting ID: 951 0533 8930
Password: 014674

Topic: 12:00PM Zoom WOD
Time: Apr 22, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/92056377956?pwd=ZWd0YjhTMFNoZ1BUMythTlVsamJ5UT09

Meeting ID: 920 5637 7956
Password: 030701

Topic: 5:30PM Zoom WOD
Time: Apr 22, 2020 05:30 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/99246556214?pwd=VW5Ubjh4UzNUV2JrZVhkZk1Mc3c3UT09

Meeting ID: 992 4655 6214
Password: 001389

Warm-up

Warm-up (No Measure)

60 Second Couch Stretch each side

60 Second Lizard Stretch each side

3 Rounds:

:15 Second Air Squats

:15 Up Downs

:15 Mountain Climbers

:15 1/2 Squat Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

400m Run

15 Hang Power Clean and Jerks, 95/65

20 T2B

*Swap with V-ups if no pull-up bar is available. Use dumbbells if no barbell is available.
Click here for workout demo and modifications: https://youtu.be/w0cLW80gxt0

Competitor

Metcon (No Measure)

4 rounds for quality of:

4 Tempo Front Squats

10 Single Leg Hip Thrusts

@42X1 Tmepo for squats

5 Hip Thrusts each leg. Weight can be held in your lap with back on a box or on the floor