APRIL 29, 2020

FitHOME WOD

General Warm Up

20 Lunge Steps

1:00 Squat Hold

:30 Wrist Stretch

16 Lunge Steps

:45 Squat Hold

:30 Wrist Stretch

12 Lunge Steps

:30 Squat Hold

:30 Wrist Stretch then 5 HSPU or Push Up Negatives

Workout

For Time

250 Jump Squats*

*Every 1:00 until you finish, perform 8 Handstand Push Ups, start-ing at minute 1:00.

Extra "Shoulder Death Circuit"

:45 Palms Forward

:45 Palms Backwards

:45 Internal/External Rotation Alternating

:45 Swimmers

1:00 Arms Extended at your sides Hold Goal is to go continuously without stopping.

Scaling

- Reduce total squat volume to 150 or 200

- Scale HSPU to Push Ups or :20 Plank 

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CrossFit WOD

1. Strength

Back Squat 8x3 at 65%

2. Conditioning

7 Rounds

7 Lateral Burpees Over the Bar

12 Overhead Squats 75/55lbs

7 Toes to Bar 

Alex Procajlo