Camo

Wednesday 5/20/20
CrossFit
EMOM 12 min:
3 Power cleans + 3 front squats + 3. shoulder to overhead
*Pick a weight that is tough but will allow to finish reps around 30 seconds. You may also do with DBs at 5/5/5 reps if heavy weight is not an option.
+
EMOM 20 min:
8 Box jumps (24/20) +Max KB swings or DB snatch
8 Wallballs (24/20) + Max KBs swings or DB snatch

Cooldown
Wrist stretch 2 min
Delt stretch 1 min per side
Paleo chair 2 min

DV45(Wild card Wednesday)
AMRAP 8 min:
40 single arm devils press
Max reps overhead lunges
@10
AMRAP 8 min:
80 DB step overs (single DB. Hold it however you want)
Max reps Calories or 30′ shuttle runs
@20
AMRAP 8 min:
40 Thrusters
Max reps burpee deadlifts
@30
AMRAP 8 min:
40 DB clean and jerks
Max reps weighted situps
@40
AMRAP 8min:
80 Front rack lunges
Max reps double unders. or tuck jumps

CrossFit pre teens
AMRAP 5 min:
10 jumping jacks
50. butt kickers
+
EMOM 10 min
10 weighted lunges in back pack
+
AMRAP 15min:
5-10-15-20…
Burpees
Pushups
Situps

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 925-785-2758. 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 8am 10am and 4:30pm 5:30pm Mon-Fri. 10am and 4:30PM Sat & Sun 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