MAY 27, 2020

FitHome WOD

GeneralWarmUp

20 Good Mornings

10 Push Ups

20 Squats

10 Push Ups

20 Squat Jumps

10 Push Ups

20 DB Snatches

400m Run

Workout

Every Minute for 20 Minutes

Even Minute: 20 DB Snatches 50/35lbs into Max Rep Push Ups

Odd Minute: 150m Run [<:40 of running/round)

Extra

3x10 Shoulder Swimmers

Scaling

-Reduce total amount of rounds

-Reduce the amount of DB Snatch per round

-Scale the run to ensure a minimum of :20 of rest at the end of each round

-If running isn’t an option, scale to 25-50 double unders

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CrossFit WOD

1. Strength

EMOM Until Failure 3 Back Squat @ 60%*

*Add 10/5lbs per round

2. Conditioning

AMRAP 7 Minutes

30 Wallballs 20/14lbs

10 Bar Muscle Ups