April 23rd, 2020

23
Apr

April 23rd, 2020

CrossFit Black Box – CrossFit

Topic: 6:00AM Zoom WOD
Time: Apr 23, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/96722670664?pwd=SHlZTVlGSkZxNXdFVHcrQktVeGs1dz09

Meeting ID: 967 2267 0664
Password: 022335

Topic: 12:00PM Zoom WOD
Time: Apr 23, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/94899965791?pwd=UW4zZE1GejVuODRibVR0UldLMWpmQT09

Meeting ID: 948 9996 5791
Password: 024000

Topic: 5:30PM Zoom WOD
Time: Apr 23, 2020 05:30 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/91322451534?pwd=RHA3Nkd4aTE2TGRyUDJ6bU5RV091Zz09

Meeting ID: 913 2245 1534
Password: 031919

Warm-up

Warm-up (No Measure)

60 Second Lizard Stretch, each side

60 Second Cobra Pose

60 Second Deep Squat Stretch

3 Rounds NFT:

20 Jumping Jacks

10 Alternating Lunges

8 Hand Release Push-ups

6 x 4 count Flutter Kicks

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 25 mins of:

1 Kettlebell Clean + Reverse Lunge, 53/35 lbs

1 Reverse Burpee

1 Single Arm Kettlebell Push Press, 53/35 lbs

1 Pistol

1 Leg Lever

1 Predator Jack Step

2 Kettlebell Clean + Reverse Lunges, 53/35 lbs

2 Reverse Burpees

2 Single Arm Kettlebell Push Press, 53/35 lbs

2 Pistols

2 Leg Levers

2 Predator Jack Steps

*Continue up the ladder as far as possible in 25min, adding 1 rep to each movement for each round. Single side movements are “each side.”
Click here for a demo: https://youtu.be/p4RW3EMApwk