APRIL 27, 2020

FitHOME WOD

General Warm Up

2:00 Per Side Calf/Achilles Smash

50 Step Ups / Lunges

20 Burpees

1:00 Overhead Object Hold

Workout

For Time 40-30-20-10

Box Jumps / Tuck Jumps

Single DB Step Ups 50/35lbs / Weighted Lunges

S-Arm DB Push Press

*Begin each round with a 400m Run / 2 minutes of cardio

Extra

20 Rounds

Single Leg Lunge Holds, back knee 1” off the floor*

:30 On

:30 Off

*Alternate front leg as needed

Scaling

- Reduce the rep scheme

- Scale Box Jumps to Step Ups

- Scale Push Ups for DB Push Press 

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CrossFit WOD

1. Strength

Deadlift 2x12

2. Conditioning

AMRAP 3 Minutes x 3

Climb the Ladder

3 Power Snatch 115/75lbs

2 Bar Muscle Ups

10 Double Unders

Add 1/2/10 reps each round.

Rest 1:00 Between AMRAPs

- Start over each AMRAP. 

Alex Procajlo