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Components

Support Your Local Bo ...

Metcon

Handstand Walk

Shoulder Press

DB Lateral Raises

Settings

Workout

Support Your Local Box: Workout #2

We will be hosting Zoom classes starting today @ 12 and 6pm. Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****

Warm-up

2 Rounds:
5 Inchworms w/ 2 pushups
20 cobras (option weight added to hands)
20 Front Plank Shoulder Taps
10 Jump Squats
20 Jumping Jacks or Double Unders

Choose your own Adventure:

Support Your Local Box Workout 2 (Time)

For time:

100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Time cap: 15 minutes

Scale double unders to:
100 double unders - 2 minutes of attempts
75 double unders- 90 seconds of attempts
50 double unders- 1 minute work of attempts

(If you scale, track completed reps for each round in comments)

Metcon (Time)

For time:
100 Jumping Jacks
21 Burpees
75 Jumping Jacks
15 Burpees
50 Jumping Jacks
9 Burpees

Time cap: 15 minutes

We scaled UP the Jumping Jacks to 100-75-50 reps

Accessory Work

Handstand Walk (5 x 10 Meter Handstand Walk)

Handstand Walk

Scale handstand walk to 5 sets of 4 reps wall walks. Rest 1:00 between sets

Shoulder Press (8-8-8-8-8)

5 Sets of 8 Reps increasing in weight if possible. This can be done with a barbell, a dumbbell (single or both).

DB Lateral Raises (10-10-10-10)

You can completed with both dumbbells together or one at a time. 4 sets increasing in weight if possible.

Whiteboard:

Monday, April 13, 2020

Male Clients

AJ!
Isabelo

6pm CrossFit