📰 Gym Briefing

**We are providing at home workouts during COVID-19 Closure!!**
-At Home bodyweight workouts are available in Wodify.
-There will also be a limited equipment (makeshift equipment) option to compliment the bodyweight option.
-You can access the at home workouts by switching the program to The At Home Workouts tab.
-You will be able to enter your scores and still see other peoples times as well 🙂
-We will post updates as soon as we find out.

If you have any questions please reach out!

Thank you!

Robert@camelbackcrossfit.com
480-255-5535

–Warm-up–

3 Rounds
30 Second Front Plank
30 Second Wall Sit
30 Second Arch Hold: https://youtu.be/uHWynZ3tmvU

After Each Round: 6 Inchworm to Push-ups

-Metcon-

Supple Sunday (No/Limited Equipment) (AMRAP – Rounds and Reps)

15 Min AMRAP
9 Single Dumbbell Strict Presses (Each)
15 Single Dumbbell Weighted Sit-ups
21 Single Dumbbell Bent Over Rows (Each)
1 Minute Wall Sit

STIMULUS
DESCRIPTION
-We’ll finish out the week with some strict movements in this AMRAP workout
-The focus is quality of movement over speed on these four movements
-You can use a different dumbbell weight for each movement, but use the same weight for that movement across the whole workout
-We can expect to complete around 3+ rounds over the 15 minutes

SINGLE DUMBBELL STRICT PRESS
-Choose a weight that is challenging, but one that allows you to complete 9 reps unbroken
-Complete 9 reps on the right side, then 9 on the left
-Substitute an odd object strict press

SINGLE DUMBBELL WEIGHTED SIT-UPS
-Choose a challenging weight that allows you to move for all 15 reps without stopping
-Hold the bell high up on the chest throughout the full range of motion
-Anchor your feet under another set of dumbbell or the couch for leverage
-Use an AbMat if you have one available
Demo: https://youtu.be/dqbCN9q1Owc
-Substitute strict sit-ups (no arms)

SINGLE DUMBBELL BENT OVER ROWS
-From a bent over position, row the dumbbell from full extension until it makes contact with the chest
-Complete 21 reps on the right, then 21 reps on the left
-Choose a weight that is challenging, but one that allows you to complete the 21 reps unbroken
-Substitute an odd object row

WALL SIT
-Using the wall as back support, sit in a position just below parallel
-The hips and shins should both be at 90 degrees
-Accumulate 1 minute – the time does not have to be completed unbroken