Zoom CrossFit

March 23 – Zoom 

Technology is awesome! I wonder who will show up for the 5:30 a.m. workout….. Nikki, Kari, Bob, Dave – nice to have a group today!

Definitely tell I work hard when we have a class – I think I can wring my shirt out I am so sweaty!

Warm Up
3:00 row or bike at an easy pace

“Chan warm-up”
8/8 Spiderman lunges
10/10 lateral lunges
Inchworm + push ups (5,4,3,2,1)
10/10 windmills
10/10 arm circles (forward/backward)
10/10 arm pretzels
10/10 shoulder rolls (forward/backward)
10/10 wrist circles

Prep (10lb dumbbell)
5/5 windmill
10 goblet squats
10 single arm dumbbell overhead walking lunges
5/5 Turkish get-up (regular sit ups)

Buildup
1 min bike
100 ft double 10lb dumbbells front rack walk
5 goblet squats
5 Turkish get-ups (regular sit ups)

Workout 16:00
3 min bike
200 ft double kettlebell front rack walk (10 lb dumbbells)
40 Goblet squats (25)
20 Turkish get-ups (regular sit ups 10)
40 Goblet squats (22)
200 ft double kettlebell front rack walk (10 lb dumbbells)
3 min bike
Rode 3:30 longer until others were done

Cool-down
3 rounds
10 side plank, dips, left (7-5-5)
0:15 side plank, left hold
10 side plank dips, right (6-5-4)
0:15 side plank right (2)

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