1 day down

Wednesday 3/18/20
CrossFit
Warmup
Using an app or your iwatch or whatever you can measure with. Measure a 200m 400m 800m and 1 mile turn around marker from your house
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“Sit n be fit”
EMOM 10
30 second L sit (hard, medium, or easy)
30 plank hold
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Every 5 min x 7 rounds:
Run 200m (If you have a rower or bike 20/15 calories)
20 Burpees over bar (Use something around the same height of a bar if not available)
20 KB swings (barbell option = hang power clean, DB option = hang DB snatch, no equipment = 20 alternating pistols or 40 alternating lunges

CrossFit preteens
Warm up
“Pizza game”
hold and abmat (Book or something light works if you don’t have an abmat) over head like a pizza. Try to knock it our of each others hand. If your pizza gets knocked over you have to do 10 air squats before picking it back up
5 rounds 1 min on 1 min off
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EMOM 10 min:
10 Goblet squats
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AMRAP 15 min:
10 Burpees
15 Situps
20 Walking lunges

DV45 (Wildcard wednesday)
AMRAP 10 min w/partner
Partner A: Run 200m
Partner B: Max reps burpee + 1 (burpee + pushup=1)
Rest 2 min:
By yourself
EMOM 10 min:
1 min: Max reps turkish getups w/anything
1 min: Max reps double unders or tuck jumps
Rest 2L
W/parnter
AMRAP 20 min:
Alternate full rounds
10 Single arm thruster (5l/5R) (Or light barbell thruster)+15 goblet squats (or light front squat)
*During break you must complete 10 v-ups

Sooooooooo. Here is how the WOD blog is going to look for the next couple weeks. Im going to write out the normal days classes on the blog for you to choose from. Im also going to include kids class WODs since all of your kids are home as well and they need a PE class.

If you need subs because of equipment available text me and ill get back to you ASAP. If you want more substantial workouts because you have a good home gym setups/ you took a bunch from the gym, text me. If you need ideas for exercises, or have questions on my typos, text me. The goal of this is to maintain your fitness if not get in better shape through this whole mess. My number is 925-785-2758. Seriously text me any time