CrossFit Rx – CrossFit

Announcement

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

5PM: https://zoom.us/j/388168884?pwd=MzgrTStKVWJtVjB5L0kvRmtydHNwQT09

Meeting PW: 577693

Metcon (Time)

Every minute for 12 minutes (3 rounds):

Minute 1

Front Plank for 30 seconds

Minute 2

12 Single Leg Glute Bridges

Minute 3

Side Plank Hold on Hand for 20 seconds

Minute 4

12-16 Tuck Ups

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6 Rounds for Time:

75 Double-Unders
Run 200 meters
15 Burpees (or 15 push press) 
Run 200 meters

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Cool down thoughts:

Hopefully the uncertainty of the last 3-4 weeks has shifted a bit into more of a predictable routine. Now that you have a better grip on what your day-to-day priorites are, I want you to try to include something that’s JUST for you – something simple that doesn’t take a lot of time, like reading for 15-20 minutes or making time to stretch in the mornings or evenings

CrossFit Rx – CrossFit

Metcon (No Measure)

45-60 minute hike outdoors

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Cool down thoughts:

Go to bed 20-30 minutes earlier every day this week.

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

10AM: https://zoom.us/j/905160521

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Dumbbell Thrusters (or odd object)

Burpees

V-ups

*100m run after every set

Cooldown

Connect with family and friends, even if they’re far away. Set up a FaceTime call or Zoom meeting with your whole family or friends group. I love seeing the creative ways everyone is finding to get a workout in at home.

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

5PM: https://zoom.us/j/388168884?pwd=MzgrTStKVWJtVjB5L0kvRmtydHNwQT09

Meeting PW: 577693

Metcon (Distance)

https://m.youtube.com/watch?feature=youtu.be&v=WIiWBJh03ow

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Run, Forrest, Run

20 min Clock:

Max Distance Run

*Every 2min perform 9 Burpees

*if possible run a marked lap so you can keep track of total distance (Or use some sort of gps tracker)

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Cool down thoughts:

If you have the funds, support local businesses. Make Fridays pizza day or taco day or ice cream day – so many businesses have takeout options – this is a good way to set aside family time for a dedicated meal PLUS it takes the stress away from having to cook. What local businesses have you been eating out at?

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

5PM: https://zoom.us/j/388168884?pwd=MzgrTStKVWJtVjB5L0kvRmtydHNwQT09

Meeting PW: 577693

Metcon (Time)

5 Rounds For Time:

100m Single DB (or odd object) Farmers Carry

75 double unders

30 Dumbbell Swings (or odd object deadlifts)

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Cooldown Thoughts

Food prep might look a little different these days, especially if you’re working from home, training from home, and schooling from home. If you don’t have as much time to spend cooking in bulk, a frozen bag of veggies, canned tuna or salmon, and a minute rice microwave bag is a quick throw-together option.