CrossFit HQ Support Your Local Box - Thursday, April 2nd, 2020

CrossFit HQ Support Your Local Box

What is the CrossFit HQ Support Your Local Box you keep seeing?CrossFit Head Quarters has set up basically an at home version of the Open.  3 workouts over 3 weeks, released every Friday for 3 weeks starting this Friday.You can register online at games.crossfit.com select CrossFit Indestri as your affiliate.  You do not have to donate money, you can opt to sign up absolutely for free, but please select CrossFit Indestri as your affiliate still so you should up on our community leaderboard.The Open is always a fun time for us, while we will be home during these workouts, we can certainly still set up zoom meetings and do them together, cheer each other on, and stay connected!  Maybe we can even all share a post workout cheers after!All these workouts have be programmed as at home workouts!  We hope so see all of your names on our leaderboard.If you have any further questions, all the details are available here.  But you can also send us a message and we can explain as well.

Thursday, April 2nd, 2020

Equipment:Box, KB, DB, Pull up areaHome Options: *These are just some suggestions, please select items you can use safely.Sandbag, backpack, stable chair, step, books, broom, table, rings.

Buy In:

3mins of Cardio15s Super Easy - run, high knees, row etc.15s Easy15s Moderate15s Sprintx3then2 ME Nose & Toes on wall (wall walk)

Focus:

EMOM 10mineven- 40s Front Scale 20s/leg. ** Video Belowodd- 10 Hip Tap Planks

WOD:

Chipper 15 Min AMRAPDown and back up

If you have equipment;

20 Box Jump Overs20 Right Arm KB Thrusters20 C2B Pull ups20 1 Arm R OHS20 1 ARM L OHS20 C2B Pull ups20 L Arm KB Thrusters20 Box Jump Overs

If you have some:

20 Box Jump Overs or object jump overs20 R Arm KB Thrusters - odd object20 C2B Pull ups /Ring Chin Over/ Jumping C2B20 1 Arm R OHS20 1 ARM L OHS20 C2B Pull ups/Ring Chin Over/ Jumping C2B20 L Arm KB Thrusters20 Box Jump Overs or odd object jump over

If you have no equipment:

20 Back And Forth Broad Jumps20 R Arm odd object Thrusters)20 Table Rows/ Bent Over OddO Rows20 1 Arm R Odd Object OHS20 1 ARM L Odd Object OHS)20 Table Rows/Bent Over Odd Object Rows20 Squat press (L Arm Odd Object Thrusters)20 Back And Forth Broad Jumps** Front Scale video https://www.youtube.com/watch?v=WgXaf7g0Pyo  Check back each night at 8pm for the next days WOD .Contact us:Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5Phone: (705) 444-0006Follow us on Instagram @crossfit_indestri