200401 - Quote of the Week

ONLINE INTERACTIVE CROSSFIT CLASSES
(Click the link below at the time of class to join in the fun!)

7AM - https://zoom.us/j/890095069

9AM - https://zoom.us/j/428850569?pwd=citXeFpkaUp5b0RNaVNOVFJYNWVQUT09

12PM (noon) - https://zoom.us/j/929097187

5:30PM - https://zoom.us/j/206483980

TRIVIA NIGHT STARTS AT 6:30PM!!! BE THERE!!!!
Here’s the link: https://zoom.us/j/233257064

In tough times, it’s not always easy to see the bright side. That is why, more than ever, it’s important to want happiness and crave it for yourself so you can be persistent in finding/creating/building it. Truly no one will do it for you, you must find the determination deep down in your heart and soul to generate it all on your own that way no one can take it away from you.

QOTD - Least favorite CrossFit move?

WARM UP - Down and Back
(find a decent length of space, if you don’t have that…go down and back 2x instead)
High Knees
Butt Kickers
Carioca
Bear Crawl
Spiderman Lunges
Walking Lunges
Inchworms

MOBILIZE - Wall Chest Stretch
Chair Hammy Stretch
Quad Pull Stretch (Track Stretch)

STRENGTH - Warm Up with 10 air squats with a 5 second hold at the bottom!
”SALLY UP” - w/ overhead squats (preferred) or weighted squats
Each time the song says down, go down.
Each time the song says up, go up.
Hold the position that it calls for until it says the next one.

COACH PREP - Practice DB Snatches
Find the perfect kitchen pot for plyo!

WOD - AMRAP 12:
Alternating DB Snatches
Every 2 minutes for 12 minutes (including the start of the WOD)
12 Plyo Push Ups

SUB FOR SNATCHES
OR Ground to Overhead if you don’t have dumbbells
OR light barbell snatches if you have access to that!