April 28th, 2020

28
Apr

April 28th, 2020

CrossFit Black Box – CrossFit

Topic: 6:00AM Zoom WOD
Time: Apr 28, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/81501115138?pwd=UGE3bDk4SGVWQ3BCbVNNQktIbjRrQT09

Meeting ID: 815 0111 5138
Password: 027759

Topic: 12:00PM Zoom WDO
Time: Apr 28, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/86432517585?pwd=N09HMTN2V0U3SjY2Y0piWnlPMmdWdz09

Meeting ID: 864 3251 7585
Password: 027091

Topic: 5:30PM Zoom WOD
Time: Apr 28, 2020 05:30 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/88215828294?pwd=MFg3UXlUaXJPWVEwcVJ5ZXNHSGtFZz09

Meeting ID: 882 1582 8294
Password: 026833

Warm-up

Warm-up (No Measure)

10 Reps: Wrist, elbow, shoulder, hip, knee circles (each direction for all)

30 Sec Calf Stretch, each side

60 Sec couch stretch, each side

3 Rounds:

30 Second Jump rope

6 Hand Release Push-ups

6 Squat jumps

Weightlifting

Single Arm Dumbell Press (Kneeling, 10-10-10-10, each side)

Click Here for workout demo: https://youtu.be/1O_-PKbJWnw

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 Single Arm Dumbbell Hang Squat Clean Thruster, 5 each arm, 50/35lb

35 Double Unders

Competitor

Metcon (10 Rounds for time)

10 x 400m Sprints

Rest 3:00 between intervals