MAY 7, 2020

FitHOME WOD

General Warm Up

50 Butt Kicks (25 / side)

50 High Knees

40 Arm Circles (20 forward, 20 backward)

15 KB Swings

15 Burpees

Then, 1:00 Calf Stretch per side

Workout

3 Rounds

Run 400m carrying a 53/35lb KB anyhow / 40 weighted step ups / Lunges

40 KB Swings 53/35lbs

Extra

5x30 Single Arm Row (15/arm)

Scaling

- Run without weight, modify distance to 400-600m (only reduce distance if running unweighted)

- Reduce weight of KB/DB

- If using a DB, perform swings or S-arm Hang Snatches 

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CrossFit WOD

1. Strength

Every Other Minute for 12 Minutes

3 Power Cleans at 75%

2. Conditioning

AMRAP 16 Minutes Alternating Full Rounds with a Partner

10/8 Calorie Machine

15 Wallballs 20/14lbs