MAY 22, 2020

FitHome WOD

General Warm Up

EMOM 6

10 Butt Kickers

Inch worm to 2 push ups

5 Air Squats

1 Burpee

Workout

‘Time to get Chipper’

For Time:

50 Air Squats

10 Burpees

40 Sit-ups

10 Burpees

30 Walking Lunges

10 Burpees

20 Push-Ups

10 Burpees

10 V-Ups

10 Burpees

20 Push-Ups

10 Burpees

30 Walking Lunges

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

*25 minute time cap

Options, scale or up scale:

  • add equipment (barbell, dumbbell, KB)

  • cut reps down

  • scale up by starting with a 500m Row Buy-in or 100 DU’s or 2:30 on a bike

Extra

AMRAP 5

10 Russian Twist

10 Bird Dogs

10 SeeSaw Planks

______________________

CrossFit WOD

1. Strength

Overhead Squat 3x10

2. Conditioning

"Apocalypse Thou"

AMRAP 12 Minutes

Max Rep DB Box Step Overs 50/35s to 24/20"

Every Minute including 0:00, perform 1 Dirty DB Complex 50/35lbs 

Alex Procajlo