Sick pump

Thursday 5/28/20

REMINDER. I WILL BE COLLECTING EQUIPMENT THURSDAY – SATURDAY THIS WEEK. PLEASE CONTACT ME WITH WHEN YOU WILL BE DROPPING IT OFF AND WHETHER OR NOT YOU WILL BE JUMPING BACK IN ON CLASSES

CrossFit
EMOM 16 min:
1 min: 3 Man makers (Pushup row pushup row squat clean to thruster = 1)
1 min: 10 Bent over rows + 10 bicep curls w/1DB
+
5 rounds:
24 Front rack lunges (50/35) or (95/65)
16 Power cleans (50/35) or (95/65)
@12
AMRAP 8 min:
40 Burpees over DB or Bar
40 Thrusters (50/35) or (95/65)
*Barbell only = as written
*DBs only = as written
*KB = single arm front rack/clean/thruster
*NO EQUIPMENT= 30 Walking lunges 30 situps. 60 jumping air squats instead of 40 thrusters

Cooldown
saddle 2 min
archer 1 min per side

Endurance
10 rounds
3 min clock
Run 300m or 30/20 Calories
Max reps burpees the reminder of time
Rest 1 min between rounds
*Try to keep burpees within 3 reps of each other for all 10 rounds

CrossFit pre teens

EMOM 14 min:
1 min: 30 seconds plank hold
1 min: 30 seconds situps
+
AMRAP 20 min:
20 Alt leg jumping lunges
20 30′ shuttle runs
20 Lateral hops over object

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