Abs are made in the kitchen

Monday 4/6/20
CrossFit
10 rounds:
1 min: 10 See the light situps + Max reps Russian twists
Rest 30 seconds between rounds
*Use a light plate or DB ideally for the see the light situps and Russian twists. If you have neither then use something that weights a couple points
+
5 rounds:
AMRAP 5 min:
20 Step ups (50/35)(25/20)
20 V-ups
20 Plate bent over row (45/35) (YOU MAY ALSO DO PULLUPS IF YOU HAVE A PULLUP BAR)
Rest 1 min between rounds
*Barbell only-back rack step up (75/55)/ bent over rows (75/55)
*Db only- step up/DB bent over row
*KB only- step up w/KB/ KB bent over row
*Wallball- medball step up/medball clean
*sandbag only- 10 sangbag hug squats/10 deadlifts w/sandbag
*NO EQUIPMENT. 30 box weight step ups to chair/30 bent over rows w/chair

Cooldown:
Pigeon pose 1 min each let
Airplane crash victim 1 min each side
Paleo chair 1 min
Chill without your phone by yourself for 5 min


DV45 (Booty pump Monday)
EMOM 10 min:
1 min: 30 Alternating jumping lunges
1 min: 15 T-bag squats
@12
AMRAP 8 min:
10 DB deadlifts
10 DB power cleans
10 DB front squats
@20
AMRAP 8 min:
50/35 Calories or 40 Burpees
Max reps devils thrusters (Burpee + ground to overhead + thruster = 1)
@30
AMRAP 8 min:
8 Double DB step overs
16 Pushups
@40
20 seconds on 10 seconds off x 8
Jumping air squats

CrossFit pre teens
Warm up
5 rounds:
30 second see the light situps
30 second rest
30 second Russian twists
30 second rest
+
4 rounds:
AMRAP 5 min:
20 body weight step ups
20 situps
20 bent over rows
Rest 1 min between rounds

We are playing around with different zoom class times. Would you like an extra class in the morning or evening or lunch time?

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2578. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane! 

Zoom classes at 10am and 4:30pm everyday for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes! 
Meeting code is 
684-431-2223. Password is 277276