Backpack pull throughs

Reminder. We are testing out new zoom times this week. Mon-Fri 6:30 10am and 4:30 5:30pm. IF YOU HAVEN’T DONE A ZOOM CLASS YET…..DO IT!!!! WHAT THE HECK ARE YOU DOING?! 

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
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day

Thursday 4/23/20
CrossFit
EMOM 20 min:
1 min: Max reps single arm benchpress L
1 min: Max reps single arm benchpress R
1 min: Max reps backpack pull throughts (Use weighted backpack or DB or KB or sandbag)Check video below and on instagram for demo
1 min: Max reps renegade rows
+
For time:
5rounds:
10 DB front squats (50/35) or (95/65)
10 Strict handstand pushups or DB pushups
then
Run 400m or Row 500 or. 30/20 Bike
then
50 DB thrusters (50/35) or (95/65)
*20 min time cap

Barbell only =as written
DB/KB only=as written
Wallball= 15 Wallball goblet squats/75 Wallball shots to finish
Sandbag=5 Sandbag front squats/20 Sandbag clean at the end
No equipment= 20 Broom stick thrusters/ 100 Jumping air squats to finish

Cooldown
Arm fold 1 min. each arm
Kneeling forward reach 1 min
Lat stretch 1 min per side

Endurance
Warmup
1 min on 1 min off x 5 (increase pace each round)
+
10x
Against a 3 min clock
15/12 calories or 15 burpees
Run 200m
Max reps double unders
Rest 1 min between rounds
*100 each round is ninja status

CrossFit pre teens

Warmup
20 seconds jumping air squats
10 seconds rest
+
EMOM 12 min:
10 Goblet squats
+
15 min max reps
bumper plate burpees
*Emom 7 air squats