Tuesday March 17th

Jersey Devil CrossFit – CrossFit


Metcon (No Measure)

Day 1 of the Great Coronavirus Shutdown. We’re not happy about it, but it is what it is. This one should have you feeling a little stiff and sore tomorrow!

20 Rounds of:

10 Air Squats

10 Sit Ups

10 Push Ups

Notice it doesn’t say for time. We’re all a little stressed out right now so just line up your pennies, chip away, and forget the clock for today. Don’t get me wrong, you can do this as fast as you like, but concentrate on good complete reps more than on the time it takes to complete and you’ll get more out of it. Watch yourself in the mirror or video your reps and make sure your hip crease goes below your knees on all of your squats, and you’re maintaining your lumbar curve. Make sure your torso goes past your hips on each sit up. Keep your push ups strict with no worming and make each one ‘chest to floor’ with full extension of your arms on each rep.

Go to Crossfit.com – Essentials – Movements, and watch videos of each movement before you do the workout. You can also find videos of modifications to the movements if you can’t complete them as prescribed.

It looks like this shutdown could last a while so why not spend some time perfecting your form on the basic movements while increasing your capacity. Before you know it we’ll all be doing ‘Murph’ together so figure out how to hang that pull up bar on a tree outside, or in a doorway, or in the garage, and lets get started!!

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