May 13th, 2020

13
May

May 13th, 2020

CrossFit Black Box – CrossFit

Topic: 6:00AM Zoom WOD
Time: May 13, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/82096215125?pwd=a0RaVjdHclFqUXE3QWd6bnN6ejdvdz09

Meeting ID: 820 9621 5125
Password: 028188

Topic: 12:00PM
Time: May 13, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/86899852998?pwd=dFBtRGorUEJqU2pTUmNsczBRT3FJUT09

Meeting ID: 868 9985 2998
Password: 032034
One tap mobile

Topic: 5:30PM Zoom WOD
Time: May 13, 2020 05:30 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/88013353956?pwd=Z1NBRXk3SWVxMzU0cU00L2ZBbElhdz09

Meeting ID: 880 1335 3956
Password: 003295

Warm-up

Warm-up (No Measure)

60 Sec Lizard Stretch each side

60 Sec Cobra Pose

60 Sec Squat Stretch

3 Rounds:

10 Leg Swings each leg, each direction

3 Inch Worms

5 Db/Kb Pull-overs

Metcon

Metcon (Time)

4 rounds for time of:

Run, 400 m

20 Pull-ups

30 Push-ups

40 Air Squats

*If you have a weight vest or body armor, wear it
Click here for workout demo: https://youtu.be/l8MCLWP9xRY

Competitor

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 mins of:

10 Box Jumps, 30/24 in

10 Odd Object Cleans, pick load