APRIL 20, 2020

FitHOME WOD

General Warm Up

2:00 Per Side, Wrist Stretch

then 6 Rounds :

40 Plate Hops Rest :20

then 2 Rounds

20 Leg Swings

100m Run

Workout

7 Rounds

200m Run / 200 Row / 1 Minute Skipping / 1 Minute Cardio

1:00 UB Handstand Hold* / Plank Hold*

3:00 Rest between rounds

*For every second you are short of a full 60-second hold, perform that many burpees before starting your rest, once the burpees are complete, the rest period starts.

Extra

Accumulate 3:00 per side in a Side Plank

Rest as needed

Scaling

- Fewer Rounds

- Perform Plank or Wall Sit

- Sub Running for: Jumping Rope, Jumping Jacks, Row, Spin… 1 minute of a Cardio version sprint 

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CrossFit WOD

1. Strength

Deadlift

2x11

2. Conditioning

For Time

3 Rounds

Run 800m

30 KB Swings 70/53lbs

30 Pull Ups