Hey Rabbit Family! We’re hosting live coached workouts on Zoom. If you don’t have Zoom, you can download it here: https://zoom.us/download.
We’re also hosting “Keep Calm & Train Happy”! It’s a vitality challenge that will be organized into teams and will run through this strange period. You can sign up at https://www.swamprabbitcrossfit.com/trainhappy! We’d love to have you participate. We’re pre-selling tees but no purchase is required to join in our community challenge.
If you don’t have any equipment at home we want to help you stay fit! Come check out some equipment from the gym. We’ll lend weights of all shapes and sizes, bands, and jump ropes. You can check them out at the front desk. If you’d like some help on what you can be doing individually, contact a coach!
Monday March 16, 2020
Kipping/Pull ups Skills and Drills
5 Pull Ups
10 Push ups
Live Streaming Sweat WOD at 6 am/12pm/5 pm!
Sign in to class under the SR Sweat 60 Program Tab in your Wodify App.
Download Zoom Meeting app. Login using the meeting link and meeting ID listed on the Wodify WOD section.
8 Rounds for time of:
10m Shuttle Run x 4
12 Alternating Single Arm Ground to Overhead Something
5 Rounds of 1 min per station:
Buy in: 2 minute plank
Evens: Step Ups on Something
Odds: Swings (KB/DB/Anything)
If no equipment whatsoever: Burpees.
Cash out: 1 min L-sit (Between chairs, on plates/boards, the floor, parallettes)
Squat Clean Something
Burpee Jump over your Something
3 Rounds of:
Weighted Lunges, Light Object
80 Double Unders or Line Hops
20 Break Dancers (L+R=1)
Rest 3 minutes
3 Rounds of:
20 Thrusters, Light Object
100 Alternating Single Unders or High Knees
20 Russian Twists, Light Object