“Rope climbs”

Tuesday 3/31/20
CrossFit
EMOM 16 min:
1 min: 30 seconds “legless rope climbs”
1 min: 10-20 Pistols
*If you are a pistol ninja. Try to add some weight in a goblet squat position
*Check instagram on how to do “legless rope climbs” without a rope
+
3 rounds
30 DB dealfits (50/35)
20 Front rack lunge (50/35)
10 Burpee box jump (24/20)
@15
3 rounds:
30 DB deadlifts (50/35)
20 Front rack lunges (50/35)
10 Burpee box jumps
*If you have dumbbells and a box then you’re set
*barbell = 95/65
*1 DB = single arm deadlift, lunges on back
*wallball = 30 wall ball deadlifts/ 30 lunges hugging wallball
*NO EQUIPMENT = 30 jumping good mornings. 30 body weight lunges. 10 burpee stick jumps

Endurance class

Complete 200/150 Calories
*Every 2:30 min including 0:00 complete a 200m run
+
EMOM 10 min:
20 second max effort sprint on a machine. Or sprint 100m if none available

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! 

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