April 7th, 2020

7
Apr

April 7th, 2020

CrossFit Black Box – CrossFit

Warm-up

Warm-up (No Measure)

60 Second Couch stretch each side

60 Second Lizard pose each side

3 Rounds:

100m Jog/20 Jumping Jacks

7 KB Sumo Deadlifts

7 Air Squats

Metcon

Metcon (Time)

For time:

400m Run

30 Step-ups, 24/20″

60 Kettlebell Swings, 53/35

400m Run

30 Alternating Pistols

60 Kettlebell Swings, 53/35

400m Run

*If you have a weight vest or body armor, wear it

Click this link for demo: https://youtu.be/3GOKorOcYFU
Topic: 6:00AM Zoom WOD April 7th

Time: Apr 7, 2020 06:00 AM Eastern Time (US and Canada)

Join Zoom Meeting

https://zoom.us/j/702967050?pwd=VVVsMnY4cGNCQ3I1b3FrNWtaUGNxZz09

Meeting ID: 702 967 050

Password: 007334

Topic: 12:00PM Zoom WOD April 7th

Time: Apr 7, 2020 12:00 PM Eastern Time (US and Canada)

Join Zoom Meeting

https://zoom.us/j/868348199?pwd=MVAyNWUxTTJQRkdOUFlUOVdxRFhhQT09

Meeting ID: 868 348 199

Password: 002707

Topic: 5:30PM Zoom WOD April 7th

Time: Apr 7, 2020 05:30 PM Eastern Time (US and Canada)

Join Zoom Meeting

https://zoom.us/j/818788020?pwd=UkUrSWpJV0ZGRi9NeGJUSExTSm5ZQT09

Meeting ID: 818 788 020

Password: 008958

Bonus

Metcon (No Measure)

5 Supersets:

10 Weighted Hip Thrusts, each leg

10 Strict Pull-ups/or Rows

*Place weight in lap or hips for hip thrusts. Use barbell, kb, plate, sandbag, etc.