Its like a bag of sand

Monday 5/4/20
CrossFit
Every 90 seconds for 10 rounds:
10 KB swings
10 Front rack lunges
*Use heaviest weight possible for front rack lunges. Barbell or sandbag is preffered
*If you do not have a KB then you can do a DB snatch or sumo deadlift high pull.
+
EMOM 20 min:
1 min: 5 Single arm DB thruster L (50/35)+Max reps burpees
1 min: 5 Single arm DB thruster R (50/35)+ Max reps box box jumps
*Barbell = 5 thrusters EMOM 75/55
*DB=as written
*KB=as written
*Sandbag=2 sandbag clean EMOM
*NO equipment= 10 jumping lunges EMOM

Cool down
1 min standing quad stretch
2 min t-spine stretch
1 min hamstring stretch each side

DV45 (booty pump MOnday)
3 rounds
100ft front rack DB lunge
10 Devils press
@10 min
3 round
100 ft front rack DB lunge
20 DB deadlift
@20 min
3 rounds
100ft front rack DB lunge
30 situps
@30 min
3 rounds
40 Jumping air squats
40 Russian twists
@40
3 rounds
50 Double unders or plate jumps
50 good mornings

CrossFit pre teens
5 roudns
30 seconds butt kickers
30 seconds high knees
30 seconds rest
+
Agility shuttle runds
10 rounds
Run 10m forward
Run 10 m backwards
Run 15 m forward
Run 15 m backwards
Run 20m forwards
Run 20m backward
Rest 30 seconds between sets
+
AMRAP 10 min
1-2-3-4-5…
Burpee
Object thruster

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