Camo Wednesday

Wednesday 4/22/20
CrossFit
3 rounds:
1 min: single leg deadlifts
1 min: knee tuck leg raise over object
+
Every 3 minX5
12 Bulgarian split squats (6L/6R)(DB/KBs are preferred but use whatever you can)
24 Good mornings (Use empty barbell or light DB or band)
+
10 rounds:
90 seconds on
20 Alternating leg V-up or 15 Toes to bar
15 Deadlifts (135/95) or 15 KB swings
Max reps alt jumping lunges or pistols
Rest 30 seconds
Barbell only=as written
DB=DB deadlifts
KB=as w ritten
Wallball=15. Wallball shots
Sandbag=3 sandbag cleans
No equipment= 10 vertical jumps to a target 12’above reach


Cool down
Supine twist 1 min per side
Pigeon 1 min per side
Forward fold 2 min

DV45(wild card Wednesday)
AMRAP 8 min:
50 Quarantine leg complex (Jump lunge L + Jump lung R + Jump air squat = 1)
100 Double unders or 200 plate jumps
Max reps burpees
@10
AMRAP 8 min:
50 See the lights situps
100 Russian twists
Max reps burpees
@20
AMRAP 8 min:
50 Plate ground to overhead or DB snatch
100 Plate bent over rows
Max reps burpees
@30
AMRAP 8 min:
50 Pushups
100 Shuttle runs or 100 calories
Max reps burpees
@40
AMRAP 8 min:
50 hollow rocks
100 Good mornings
Max reps burpees

CrossFit Preteens

Warm up
5x
30 seconds shoulder taps
30 second plank hold in top of pushup
+
7 rounds
1 min:
10 See the light situps + Max. pushups
Rest 30 seconds
+
AMRAP 20 min:
5-10-15-20….
Jumping air squats
Tuck jumps
*200m run after each round

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