Support your local box #2/ Happy birthday!

Saturday 4/11/20
CrossFit
“Support your local box WOD 2”
For time:
100 Double unders
21 Burpees
75 Double unders
15 Burpees
50 Double unders
9 Burpees
+
“Briski”
For time:
Run 800m
100 Wallballs
100 KB swings
100 Air squats
Run 800m
*Wear a weight vest for the whole workout
*Barbell only=empty barbell thrusters / empty barbell hang power snatch
*DBs only=1 DB goblet thruster 75 reps/ DB swing
*KB only=KB goblet thruster 75 reps/KB swing
*Wallball only = wallball shots/medball clean
*Sandbag only= 50 sandbag squats /25 sandbag clean
*NO EQUIPMENT = light weight odd object thruster/50 inch worms

Cool down
1 min calf stretch each side
1 min pigeon pose each side
1 min supine twist each side
5 min chill time without your phone or the news

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