April 30th, 2020

30
Apr

April 30th, 2020

CrossFit Black Box – CrossFit

Topic: 6:00AM Zoom WOD
Time: Apr 30, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/81868598535?pwd=QlpGYUgwZVBDb09pOUVtQXYySmlTZz09

Meeting ID: 818 6859 8535
Password: 006218

Topic: 12:00PM Zoom WOD
Time: Apr 30, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/86550529067?pwd=Tnc4ZmFndWdEd25xeWorbkZYTmFKUT09

Meeting ID: 865 5052 9067
Password: 027246

Topic: 5:30PM Zoom WOD
Time: Apr 30, 2020 05:30 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/86576721179?pwd=SVNiTGFvdnptVGVxSk85LzBPL29XUT09

Meeting ID: 865 7672 1179
Password: 014776

Warm-up

Warm-up (No Measure)

60 Sec Couch Stretch each side

60 Sec Cobra Pose

60 Sec Deep Squat Stretch

3 Rounds:

:15 Up/Downs

:15 Air Squats

:15 KB Sumo-Deadlifts

:15 Leg Levers

Metcon

Metcon (AMRAP – Reps)

Tabata Burpee

Tabata Weighted AbMat Sit-up, pick load

Tabata Kettlebell Swing, pick load

Tabata Burpee

The Tabata interval is 20 secs of work followed

by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.
Click this link for workout demo: https://youtu.be/2Idm0RoMNpo