NEW ZOOM TIMES. DO A CLASS! ITS BETTER THAN BY YOURSELF

You have no power here! Gandalf the grey!

Tuesday 4/21/20
CrossFit
EMOM 20 min:
1min: 45 s seconds cardio
1min: 45 second jump rope
*Pick a rep scheme that you can keep for all 10 rounds and not blow up or have to take any minutes off. If you are good with double unders go for 50+. 70+ if you’re a ninja.
Against a 20 min clock:
Max reps squat cleans (95/65) or (50/35)DBs
*Every 2 min including 0:00 complete 10 single arm devils press
*Barbell only= 10 burpee over bar/ cleans as written
DBs only=as written
KB only=10 KB facing burpees/KB taters
Wallball only=burpees over wallball/wallball shots
Sandbagonly = burpees over sandbag/sandbag cleans
NO EQUIPMENT= 10 Burpees over object/ Bulgarian split squats

Cool down
Calf stretch 1 min per side
Saddle post 2 min
Behind the back finger touch 1 min per side
Chill for 5 minutes without looking at phone. Only allowed to think about how many 3 ships free things you can get on Rouge for $1200

Endurance

10rounds:
2:30 on/1:30 off
Run 200m or 15/12 Calories
10 Burpees
Max rep calories or double unders the remainder of time
*Burpees in crease by 2 each round

Reminder. We are testing out new zoom times this week. Mon-Fri 6:30 10am and 4:30 5:30pm. IF YOU HAVEN’T DONE A ZOOM CLASS YET…..DO IT!!!! WHAT THE HECK ARE YOU DOING?!

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 925-785-2578. 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. 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

DIY jump rope made from old t-shirts!