“GHD” situps

Monday 3/30/20
CrossFit
AMRAP 12 min:
50″GHD” situps
50 See the light situps
50 Regular situps
*If you have a medball, sit on it and anchor your feet. The medball makes a mini ghd. You can also use couch or seat cushions or whatever you can think of. If you wont have anything then do 50 v-ups
+
7 rounds for time:
15/10 Calories or 15 (30′ shuttle runs) or 15 burpees or 60 double unders
12 Hang power Cleans (135/95)
9 Push jerks (135/95)
*If you have all of the above equipment then do it as written.
*Id you have no cardio stuff and your REALLY tired of burpees and running. You can do sumodeadlift highpulls with an empty barbell. 2 reps=1 calorie
*2 DBs= DB hang power cleans and DB push jerks
*1 DB= 16 DB hang power clean 12 Single arm DB push jerks
*KB=15 KB swings and 15 KB push press
*Wallball=Wallball shots and handstand pushups
*No equipment=shuttle runs, 12 stick jumps, 9 handstand pushups

DV 45(Booty pump Monday)
10 min max reps Lungsters (Lungster=lunge + lunge + thruster)
*every min on the min perform 8 light deadlifts
@15 min
AMRAP 10 min:
5-10-15-20….
T bag squats
Defect revers lunges
*30 second wall sit after each round
@30 min
10 min amrap
10 Single arm devils press
20 Sumodeadlift high pull

CrossFit preteens
Warmup
Alternating tabata
air squats
situps
+
Every min on the min for 10 min
10 goblet lunges (5 each let)
*Focus on keeping chest up right and tapping knee on the ground and not letting back foot flop around
+
10 rounds
1:30 on
:30 off
10 burpees over object + max reps 30′ shuttle runs in remainder of time

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! 

If you haven’t done a zoom class yet then do it! Its just like regular class, I yell at you, tell great jokes and sing along to the songs! Classes are 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