Stay at Home Day 37

30
Apr

Stay at Home Day 37

Wells Street Fitness – HomeWODS

View Public Whiteboard

Zoom Meeting Link

Join Zoom Meeting

https://zoom.us/j/261765686

Meeting ID: 261 765 686

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Meeting ID: 261 765 686

Find your local number: https://zoom.us/u/apAZ4Zq4m

Warm-up

Warm-up (No Measure)

10:00 of SLIPS practice

Scales (see video)

L Sits (Pulses/Holds)

Inversions (Inverted Burpees, Wall Walks, Head Stands, Hand Stands)

Planks (Accumulate 2:00)

Stretching (Accumulate 4:00 athletes Choice)

SCALES – https://www.crossfit.com/190306)

L-SIT –

https://www.youtube.com/watch?v=q4Et783ayZs

https://www.youtube.com/watch?v=_HbccxgnCg0&feature=emb_rel_end

INVERTED BURPEE – https://www.youtube.com/watch?v=M6_nkTKhaFY&feature=emb_rel_end

Metcon

Wells Street Chaos (No Measure)

Inspired by the “Chaos” event at the 2018 CrossFit games (linked below), this workout won’t be announced until just before it starts during class, so you have to be ready for anything.

If you are working out separate from the zoom classes, there is an alternate workout below, but your’e missing out on the fun!

https://www.youtube.com/watch?v=dvjFEPwDkBI&t=2320s

Out of class option

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here