MAY 4, 2020

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MAY THE FOURTH BE WITH YOU

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FitHOME WOD

General Warm Up

EMOM 10 Minutes (all 3 movements in the same minute)

:10 HS Hold

4 Burpees

7 Air Squats (Goblet squats in last 3 rounds)

Then mobilize hips and ankles

Workout

5 Rounds

24 Alternating DB Snatches 50/35lbs

20 Lateral Burpees Over the DB

16 Pistols

Extra

EMOM 10 Minutes

3 Turkish Get Ups 50/35lbs

Alternate arms each minute

Scaling

- Use any implement for snatching, reduce weight as needed

- Perform Jumping Lunges instead of Pistols 

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CrossFit WOD

1. Strength

Deadlift 2x13

2. Conditioning

Every 3 Minutes for 18 Minutes

15 Bar Facing Burpees

9 Deadlifts 205/135lbs 

Alex Procajlo