Virtual Classes!

CrossFit – 12:00PM JOIN HERE

Mobility Seminar with Coach Alex– 6:30PM JOIN HERE

Bring your brooms, it’s time to Overhead squat. Alex will be walking you through diagnostic tools and corrective exercises to nail down that could be limiting your overhead squats. We will go through ankle, hip, shoulder and wrist mobility during this seminar.

Conditioning:
E2MOM 30
5 Push Ups (Fx: 3 Push Ups)
10 Burpees over the Kettlebell (Fx: 7 Burpees Over the Kettlebell)
15 Russian Kettlebell Swings (Fx: 10 Russian Kettlebell Swings)

If you do not have a kettlebell, use any weighted, swingable object.

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga– 5:30PM JOIN HERE

Strength:
Every 2:30 for 5 Rounds
12 Tempo Goblet Squats (30×1)

If you have a barbell, do these as front squats.

Conditioning:
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups

Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE
Core Blast – 6:00PM JOIN HERE

Strength:
4 Rounds
:30 Hollow Hold
10 V- Ups
1:00 Rest

Conditioning:
For Max Distance
6 Rounds
Run 4:00/Walk 1:00

If your run route is not a loop, after the third round, turn around and head back towards where you started.

Virtual Workouts!!!

Yoga– 12:00AM JOIN HERE
CrossFit– 5:30PM JOIN HERE

Strength:
Every 2:30 for 5 Rounds
12 Tempo Goblet Split Squats (30×1)

Switch legs every 3 reps. Step in and out of each set of three as if you are performing a lunge. If you have a barbell, do these as front rack split squats.

Conditioning:
5 Rounds
10 Box Jumps or Tuck Jumps
20ft Bear Crawl
20ft Broad Jump
20ft Reverse Bear Crawl

Strength:
4 Rounds
Max Unbroken Strict HSPU (Fx: Pike HSPU)
Rest 2:00 After Each Round

Conditioning:
“Support Your Local Box Workout 1”

AMRAP 10
10 Air Squats
9 Dumbbell Snatches Right Arm (50/35)
10 Push-ups
9 Dumbbell Snatches Left Arm (50/35)

The workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well. Here are some creative substitutes: Dumbbell of a different weight, Plastic milk jug, Can of food, Water bottle, Kettlebell.

You can find more information about the “Support Your Local Box” fundraiser here: https://games.crossfit.com/open