Tuesday 04.07.2020

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Warm-up Drills
I. Run/Row/Bike/Jumprope of choice x
4-5:00 through work/rest efforts or straight through
II. Dynamic Drills, Yoga Poss, Foam Rolling

“United In Movement WOD #3”
20:00 AMRAP of
20 x Hand Release Push-ups
30 x Goblet Squats
40 x Hand Release Push-ups
50 x Dumbbell Lunges
60 x Hand Release Push-ups
70 x Single Arm-Suitcase Deadlift

Notes: See image or details via link found HERE for scaling formats.

Post scores to comments.

Read below for additional week information!!

Upcoming Training and Fitness Challenge Announcements!!!

This week we are going to be running virtual WODs every day! We will also be joining the larger CrossFit community by participating in two online competitions. These competitions are free to register for, with the option to donate. All workouts will have options for limited and zero equipment. I have outlined details for each below. Let us know if you have any questions!

United in Movement – register: https://competitioncorner.net/events/3773
· 7 workouts over 7 days – starting Saturday, April 3
· Donations go to CrossFit Foundation, Red Cross, and Action Against Hunger
· Workouts done daily – see weekly schedule
· Apparel – https://bornprimitive.com/collections/united-in-movement
remember code: RECOVERY4608
· Shoes – https://www.nobullproject.com/collections/united-in-movement
Support Your Local Box – register: https://games.crossfit.com/open
· 3 workouts over 3 weeks – starting Friday, April 3
· Donations go to your local box
· Workouts run Saturday morning at 9 am
· Apparel – https://www.fullyamped.com/collections/support-your-box
Zoom/Virtual Training Schedule
· Saturday, April 4: 9 am – https://us04web.zoom.us/j/218441921
o Meeting ID: 218 441 921
· Saturday, April 4: 6 pm – https://us04web.zoom.us/j/996826243
o Meeting ID: 996 682 243
· Sunday, April 5: 3 pm – https://us04web.zoom.us/j/141005778
o Meeting ID: 141 005 778
· Monday, April 6: noon – https://us04web.zoom.us/j/129677757
o Meeting ID: 129 677 757
· Tuesday, April 7: 5 pm – https://us04web.zoom.us/j/805323193
o Meeting ID: 805 323 193
· Wednesday, April 8: 7 am – https://us04web.zoom.us/j/471292504
o Meeting ID: 471 292 504
· Thursday, April 9: 5 pm – https://us04web.zoom.us/j/380473965
o Meeting ID: 380 473 965
· Friday, April 10: noon – https://us04web.zoom.us/j/238142626
o Meeting ID: 238 142 626
· Saturday, April 11: 9 am – https://us04web.zoom.us/meeting/631352682
o Meeting ID: 631 352 682
United in Movement seeks to bring the community together during a time of isolation and uncertainty. Our mission is to unite in movement to ultimately raise relief funds through a charitable organization to support those affected by the pandemic.

Samy Daghir

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