CrossFit – Zoom

May 1 – Zoom 

Technology is awesome! I wonder who will show up for the 5:30 a.m. workout…..Dave, Bob, Nikki, and me 

Technology was not great this morning either — again, audio cut out and I was only hearing maybe every other word or so. I left the meeting twice and came back in but I never could get it to work right. I just sent Matt a few chats and watched and followed along.

CHAN Warm Up (10:00)
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges (missed this audio cut out and restarted zoom)
10/10 lateral lunges (missed this audio cut out and restarted zoom)
inchworm + push ups (5,4,3,2,1) (2)
10/10 speedskaters
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30/0:30 lateral neck stretch
0:30/0:30 posterior neck stretch

Workout Prep (5:00)
5 broad jumps
5 no push-up burpees
0:20 row or bike
3 box jumps, low
3 burpees
0:20 row or bike

Workout (21:00)
EMOM
Minute 1: 15 box jumps (15, 16, 16, 15, 15, 16, 15)
Minute 2: 15 burpees (10, 8, 8, 6, 8, 8, 7)
Minute 3: 15 cal/12 cal row or bike (no idea how many calories just did 1 min)

Core Finisher
3 sets
10 1-1-2 tuck crunch (5)
10 lying leg raise + hip lift (5)

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