Filthy 50 home edition

Wednesday 5/13/20
CrossFit
EMOM 10 min:
10 Split squat (5L/5R)
+
Filthy 50 (home edition)
50 Box jumps (24/20)
50 Jumping pullups or bent over row or plate jumps
50 Kettlebell swings
50 Walking lunges
50 Knees to elbows or v-ups
50 push press 45/33 or object push press
50 Hip extensions or good mornings
50 Wallballs or goblet squats
50 Burpees
50 Double unders

Cooldown
Pigeon. 1min perside
Lat. stretch1 min perside
Forarm stretch 2 min

DV45(wildcard Wednesday)
Every 3 minx5
Run 200m
20 KBswings or 20 db snatfh
Max alt leg v-ups
@18
Every 3 minx5
20 Burpees
20 Goblet squats
Max reps man makers
@36
AMRAP 9 min:
5 Double DB snatch
10 DB hang power clean
15 lateral jumps over DB

CrossFit pre teens
Warm up
8x
20 seconds air squats 10 seconds rest
+
1 min: 10 Goblet squats+Wallsit the reminder of the min
Rest 30 seconds between rounds
+
ARMAP 15 m in:
5-10-15-20
Lateral jumps over object roughly 12″ high
Situps

We tried out the park wods today and it went great. Going forward we will try to get park WODs in on. Tuesday Thursday and Saturday at 10am.Please create your mind body profile to reserve your spot on line. Next week we will try a 4:30pm time for people not able to make the morning.

I will discuss with zoom classes tomorrow but we can try to do a zoom class along with the park class. Just trying to make everyone happy…Please let me know if you have any questions

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 meeting code is 
684-431-2223. Password is 277276