Monday, March 23rd

Hey Gang!
CrossFit South City will be doing virtual classes via ZOOM, Monday-Friday 7 am-11 am- 5pm. Recovery on Thursdays at 6:30-7:15 pm, and Saturdays at 10 am. Here are some instructions for joining the Zoom classes:
Download the Zoom app. No need to sign up for classes. A link for classes will be sent out and you will click on the link to join class. The same link will be used for ALL classes. Anytime you want to take a class, click on the same link. If the link is not active, copy and paste it into your browser. It will be set up to have everyone muted, but if you have a question, please unmute yourself.
You can listen to your own music just make sure you are muted and can hear the instructor if needed. If you have 2 devices active you may get feedback. Please have your equipment and yourselves ready for class. Sundays running group will need to sign in on Triib so Brandon knows who is attending. I think I have covered the bases. This is new for everyone so if you have trouble please reach out and try not to get frustrated! Stay healthy everyone. We will see you in “Class!”
Warm-up
30 Jumping Jacks
10 KB Swings or DB R. Swings (weight they are using for wod)
10 Toe Grab Squats
10 Bird Dogs
WOD
2 Rounds of 4 Min AMRAP: Rest 1 min between Rounds
10 KB Swings (53/35)
15 Goblet Squats
20 Mountain Climbers
2 Rounds of 4 Min AMRAP: Rest 1 Min between Rounds
8 Plank Shoulder Taps
10 KB Taters (53/35)
12 Med Ball Sit Ups
* Score is rounds and reps for each AMRAP, start over from the top for each AMRAP.
*At Home Workout Scales : Push Ups for KB Swings, or RKB Swings with single DB or heavy object.  
*Goblet Squats: use KB, DB , or barbell and do front squats, no equipment curtsy squat
*Shoulder Taps: from toes or knees
*KB Taters: if barbell do thrusters, or DB do Goblet DB thruster, Jump Squats.
*Sit-ups or Situps weighted with DB for Med Ball Sit ups