Here are those who have jumped into the “SUPPORT YOU LOCAL BOX” event. Those in BLUE have completed Workout 1 and have posted their results. Those in RED can still GIT R DONE. Unlike the OPEN there is not specific time limit on completing the workouts in this event.
Here is the 2nd “SUPPORT YOUR LOCAL BOX” Workout. CrossFit has provided a scaled version as well. Lets everyone get this one done and post your results to your CrossFit Games/Open account. If you have not joined in on this event you still can. It doesn’t cost a penny and it gives you a chance to be part of a worldwide activity showing support for yours and everyone else’s CrossFit Box.
Warm-up:
100 Clicks or 25 Jumping Jacks
then
21-15-9 reps of
Air Squats, V-Sits, GPU’s
then
100 Clicks or 25 Jumping Jacks.
Dynamic Stretch
WOD: SUPPORT YOUR LOCAL BOX WORKOUT 2
For time:
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees
Time cap: 15 minutes
SCALED VERSION
For time:
50 Jumping Jacks
15 Burpees
35 Jumping Jacks
12 Burpees
20 Jumping Jacks
9 Burpees
Time cap: 15 minutes
Icing: Post your results!!!!
Scott has offered to house anyone who is CORONA VIRUS compromised and can’t really go home, at the Viking. If you find your self in that unique situation please give Scott a call or Text at 970. five three one – nine four zero one.
Scott also is training for “MURPH” by using the following schedule. This is a great way to prepare for “MURPH”. Thanks Scott for sharing this with the Stand Firm CrossFit family.
Hero WOD “MURPH” Prep