Pick the Echo bike

Tuesday 6/3/20

REMINDER: ZOOM CLASS WILL BE AT 9:30AM AND 4:30PM TODAY (WEDNESDAY)

CrossFit
EMOM 16 min:
1 min: 45 seconds max strict pullups or bent over rows
1 min: 45 seconds max renegade row
+
Every 3 min x 7
21/16 Calories or 20 Burpees or 200m run
15 DB deadlifts (50/35)
9 DB hang power cleans (50/35)
*Barbell only = 95/65

DV45(WILDCARD WEDNESDAY)
AMRAP 8 min:
27 Double unders
12 deadlift
9 hang power clean
6 push press
@10
AMRAP 8 min:
2-4-6-8-10….
See the light situp
Renegade row w/pushup
@20
AMRAP 8 min:
100/80 Calories or 100 burpees
Max reps thrusters the reminder of time
@30
AMRAP 8 min:
100 thrusters
Max calories or burpees the remainder of time
@40
ARMAP 5 min:
100 hollow rocks
100 russian twists

CrossFit pre teens

Warm up
AMRAP 5 min:
100ft high knees
100ft butt kickers
20 jumping jacks
+
10 rounds:
30 seconds “worm” pushups
30 seconds rest
*Lay on the ground in proper pushup position. Push and “worm” your way up to the top of the pushup. Goal is to worm as little as possible
+
5 rounds:
AMRAP 3 min:
12 Lateral jumps
9 Air squats
6 situps
Rest 1 min between rounds

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 9:30am and 4:30pm 6:30pm Mon Wed Fri. Tuesday Thursday 8am 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

Classic