April 24th, 2020

24
Apr

April 24th, 2020

CrossFit Black Box – CrossFit

Topic: 6:00AM Zoom WOD
Time: Apr 24, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/94876030988?pwd=bzM1Q0R1bGNxWFFJcVBvVW5DWmlKQT09

Meeting ID: 948 7603 0988
Password: 004268

Topic: 12:00PM Zoom WOD
Time: Apr 24, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/94126846138?pwd=Zk4zdVlBdFdwbXpJS2UvcGg5cUJkQT09

Meeting ID: 941 2684 6138
Password: 014767

Topic: 5:30PM Zoom WOD
Time: Apr 24, 2020 05:30 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/99393229136?pwd=ZUdWRWxEdC9ORUpvV3p3azRDbjZZQT09

Meeting ID: 993 9322 9136
Password: 019237

Warm-up

Warm-up (No Measure)

60 Second Calf Stretch each leg

60 Second Pigeon Pose each leg

3 Rounds:

40 Lateral Hops

10 Alternating Lunges w/twist

5 Up/Downs

Metcon

Metcon (Time)

For time:

50 Air Squats

100 Double Unders

40 Air Squats

80 Double Unders

30 Air Squats

60 Double Unders

20 Air Squats

40 Double Unders

10 Air Squats

20 Double Unders

Rest, 5 mins

60 AbMat Sit-ups

30 Burpees

40 AbMat Sit-ups

20 Burpees

20 AbMat Sit-ups

10 Burpees

Competitor

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 15 mins of:

15 L Arm Dumbbell Rows, 50/35 lbs

15 R Arm Dumbbell Rows, 50/35 lbs

Handstand Walk, 50 ft

5ft = 1 rep