DIY medball

Saturday 3/28/20
CrossFit
“Morrison”
50-40-30-20-10
Wallballs (20/14)
KB swings (53/35)
Box jumps (24/20)
If you have all of the equipment then do it as written. Here are the subs depending on what equipment you have
*Barbell only = empty barbell thrusters/hang snatch/stick jumps
*2 DBs= Single DB thruster/ DB swing/ stick jump
*1 KB = single KB thruster/KB swing/stick jump
*sandbag= cut reps in half and do sandbag squat/sandbag cleans and regular rep stick jumps
**Most everyone has a KB/DB and box jump situation by now. Get creative on wallballs if you need to. If you have an old basketball you can cut it open and fill it with weights and rocks and tuct tape the crap out of it and it works pretty well in a pinch. Be sure to check out the instagram post for more ideas

DV45 (Glam Saturday)
Sorry for yesterday. All the days are blending together……
(If you have a vest try to do todays whole workout while wearing it)
@0:00
21-15-9
Burpee+1s
DB hang power clean or KB sumo deadlift high pull
@8:00
42-30-18
Ring rows or bent over row
Barbell overhead strict press (or light weight if you have no barbell)
@16
21-15-9
Clapping pushups
Burpee deadlifts (bar or DBs or KBs, whatever you have)
@24
42-30-18
Situps
Russian twistes
@32
21-15-9
See the light situps
Curl to push press

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 924-785-2578. 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

DIY medicine ball