APRIL 28, 2020

FitHOME WOD

General Warm Up

5:00 of Single Unders

20 A-frame Toe Touches

20 Vertical Leaps (jump for height)

Workout

AMRAP 5:00 x 3

100m Run / 1 min sprint cardio (spin, row, skip)

7 Burpees

If you complete 5 rounds in under 5:00, perform Max Rep KB Swings 53/35lbs in remaining time.

Rest 2:00 between AMRAPs

Extra

50-40-30-20-10

Bicycle Crunches

Rest as needed between sets

Scaling

- Reduce total amount of rounds to 3 or 4 AMRAPs

- Substitute DB snatches or use any implement to perform a ground-tooverhead movement. 

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CrossFit WOD

1. Strength

Snatch 6x3 at 75%

2. Conditioning

On a 10:00 clock

AMRAP 3 Minutes

Clusters 95/65lbs

:30 Rest

AMRAP 3 Minutes

Clusters 135/95lbs

:30 Rest

AMRAP 3 Minutes

Clusters 165/115lbs 

Alex Procajlo