April 6th, 2020

6
Apr

April 6th, 2020

CrossFit Black Box – CrossFit

Zoom Info

Below is invited information for online Zoom WODs for Monday April 6th:

Topic: 6:00AM Zoom WOD April 6th

Time: Apr 6, 2020 06:00 AM Eastern Time (US and Canada)

Join Zoom Meeting

https://zoom.us/j/492855710?pwd=NjY3RXBGR0hEN2JuRmtVWlYzKzNSUT09

Meeting ID: 492 855 710

Password: 030427

Topic: 12:00PM Zoom WOD April 6th

Time: Apr 6, 2020 12:00 PM Eastern Time (US and Canada)

Join Zoom Meeting

https://zoom.us/j/574835637?pwd=TFRZYUtBUk1ZUDI4OE8vZ1U5Zm9SQT09

Meeting ID: 574 835 637

Password: 007366

Topic: 5:30PM Zoom WOD April 6th

Time: Apr 6, 2020 05:30 PM Eastern Time (US and Canada)

Join Zoom Meeting

https://zoom.us/j/865338439?pwd=TVhlQWtpV0lOUXBzSVZleEZEVlZwdz09

Meeting ID: 865 338 439

Password: 017907

Warm-up

Warm-up (No Measure)

60 Second Lizard Pose, each side

60 Second Cobra Pose

60 Second Deep Squat Stretch

3 Rounds:

:15 Jumping Jacks

:15 Air Squats

:15 Up Downs

:15 Rest

Metcon

Support Your Local Box Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50-lb/35-lb dumbbells
Register on games.crossfit.com for the Support Your Local Box event.

Substitute with light barbell power snatches, double db snatches (if your dbs are really light), kettlebell snatches.

Click the link for workout info: https://youtu.be/jbE5EmSE79M

Metcon (No Measure)

3 Rounds NFT:

30 Crunches

30 4-Count Flutter Kicks

60 Second Plank Hold

Bonus

Metcon (3 Rounds for time)

3 Rounds:

15-12-9

Power Cleans, AFAP

:30 Rest Between Sets, 3:00 Rest Between Rounds

*Score each round for total time from first rep of set of 15 to last rep of set of 9.