Warm-up
Alternating Tabata:
Box step-ups
Plank shoulder taps

Workout
50-40-30-20-10 reps for time:
Box jumps
Push-ups
*15-minute cap

____________

Stay up-to-date with workout demos, news, and announcements on our YouTube, Instagram, and Facebook pages!

Zoom Classes: 6:30 a.m., 12 p.m., 5 p.m.

____________

Warm-up:
3-5 rounds:
30 jogging steps with a jump rope
10 groiners
10 air squats
*Start adding weight to squats on Round 3

Workout
On the minute for 10 minutes:
5 squats
*As heavy as possible

Rest as needed

1-mile jump rope speed test (720 jump rope speed steps)

Rest Day

____________

Watch “Managing Type 2 Diabetes With CrossFit” from CrossFit.com

Workout
Carry a weighted object for 20 minutes

Warm-up

~6:00
1:00 jogging in jump rope
20 downward dog shoulder taps
10 hollow rocks

Workout

Alternating OTM for 18:00
40 double unders
20 handstand shoulder taps
10 v-ups

______________
Zoom Classes: 6:30 a.m., 12 p.m., 5 p.m.

Warm-up
6 box jump
6 KBS
6 push-up
6 burpee
6 med ball clean
6 (3/3) plank DB row
6 sit-up

Workout

For time:
30 box jump
30 KBS
30 push-up
30 burpee
30 med ball clean
30 plank DB row
30 sit-up

______________
Zoom Classes: 6:30 a.m., 12 p.m., 5 p.m.

Warm-up

2 rounds of:
30 single unders
10 plate good mornings
30 double unders
10 shoulder rolls with jump rope

then,

2 rounds of:
7 deadlifts
7 hang power cleans
7 jerks

Workout

For time:
50 double dumbbell clean and jerks (50/35)

_________________
Zoom Classes: 6:30 a.m., 12 p.m., 5 p.m.

Warm-up

3+ rounds
5 yoga burpees
10 air squats
10 jumping groiners (keep hip as low as possible when you switch legs)
5 piked push-ups

Workout

7:00 AMRAP
50 air squats
8 HSPUS

Warm-Up

3 rounds
20 lateral steps over dumbbell
20 high knee jogs in place
10 push-ups
20 butt kicks in place
10 single dumbbell deadlifts (stand dumbbell on end)

Workout

Radar
For time:
Run 400 meters
75 plate up-downs
—Then—
9-12-15 :
Double dumbbell deadlifts
Lateral dumbbell burpees
—Then—
Run 800 meters
150 plate up-downs
—Then—
15-12-9:
Double dumbbell deadlifts
Lateral dumbbell burpees
—Then—
Run 400 meters
75 plate up-downs

Henry Llewellyn Scahill Hair was born May 8 10:05pm 8lb, 6oz

Congratulations to Allison and Cary

_______________

Rest Day