📰 Gym Briefing

**Governor Ducey has extended the Stay-At-Home order until May 15th**
-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***

8 Rounds
20 Seconds Spiderman + Reach: https://youtu.be/tGxCop_0yRQ
10 Seconds Mountain Climbers: https://youtu.be/834tNnoe53A

8 Rounds
20 Seconds Single Unders
10 Seconds Air Squats

-Metcon-

Bubbles (AMRAP – Rounds and Reps)

12 Min AMRAP
10 Burpees
25 Double Unders

STIMULUS
DESCRIPTION
-Today’s workout was  last completed on 2.4.20
-Over this 12 minute workout, you can expect to complete around 8-12 rounds
-This means rounds will last anywhere between 1:00-1:30

BURPEES
-Chest and thighs make contact with the floor
-Reach full extension at the top with your hands over your head and some air under the feet
-You can jump up or step up out of the burpee

DOUBLE UNDERS
-The rep number on each round is designed to be very small
-Choose a double under variation or rep number that can ideally be completed unbroken

MODIFICATIONS
DOUBLE UNDERS
-Reduce Reps
-50 Single Unders
-30 Seconds of Practice
-25 Double Taps: https://youtu.be/rvb3aw-019Q
-50 Line Hops: https://youtu.be/AG3QNJriozI

***Body Armor***

6 Min AMRAP
Max Single Dumbbell Strict Presses

On the Minute: 10 Sit-Ups

STIMULUS
Within the 6 minute window, complete as many single dumbbell strict presses as possible
You can alternate hands as you see fit, but we recommend changing every 5-10 reps
Choose a weight that you are capable of completing 15+ reps unbroken with when fresh
The sit-ups with halt your progress and give the upper body a needed break every minute
The sit-ups take place on the (0-1-2-3-4-5)
Complete all 10 reps before moving back to the dumbbell
Use an AbMat if you have one and anchor your feet if you don’t