Online CrossFit Friday


Virtual Class Zoom Link: https://zoom.us/j/694877082
Please use this link to access all classes Monday through Friday.

CFM2 – Online CrossFit


Warm-up (No Measure)

Matt Chan Warm Up:

25 Jumping Jacks

25 Front Jumping Jacks

5/5 Lunge & twist

8/8 Lateral lunge (side 2 side)

5-1 Inch worm w/ pushup

20 windmills

15 Arm circles forward (small – big)

15 Arm circles backward (small – big)

10 Arm pretzels (Egyptian twists)

10 Shoulder shrugs forwards

10 shoulder shrugs backwards

10 Wrists twists

Matt Chan Warm Up Video Demo: https://youtu.be/uAOA3FFr5r8

Immediately into…


:30 High Plank Shoulder Taps

10 Good Mornings

:30 Wall Sit

10 Backpack Squat Cleans

Workout – HOME

Metcon (No Measure)


1:00 Max Mountain Climbers

-:30 Rest-

1:00 Wall sit

-:30 Rest-

1:00 Athlete Choice (see below)

-:30 Rest-

1:00 Backpack Squat Cleans

-:30 Rest-

*Athlete Choice

Do 1 min of some form of cardio. Use whatever is accessible to you.


-High Knees


-Jump Rope


-Tuck Jumps

(no measure for todays WODs)

Metcon (No Measure)

Cool Down

3 Rounds of:

1 min Alternating Supermans Holds (5 sec each side)

16 Deadbugs (3 sec slow to bottom)

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