MAY 29, 2020

FitHome WOD

General Warm Up

Every 3 Minutes for 12 Minutes

4 Burpee Box Jumps

8 Step Ups

12 (6 per arm) Push Presses

Workout

AMRAP 8 Minutes

45 Single-Arm DB Thrusters 50/35lbs

30 V-Ups

Max Reps Burpee Box Jump Dvers 24/20”

Rest 4:00

AMRAP 6 Minutes

25 Single-Arm DB Thrusters 50/35lbs

15 V-Ups

Max Reps Burpee Box Jump Dvers 24/20”

Extra

21-15-9

V-Ups

HollowRocks

Hollow Body Hold (x 3 in seconds)

Scaling

-Scale DB weight

-Reduce repetitions in both AMRAPs

-Scale to Burpees if box is unavailable

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CrossFit WOD

1. Strength

Find a 3RM Overhead Squat

2. Conditioning

"Exercise is GFY"

5 Rounds

10 Sandbag Good-For Yous 100/70lbs

10 Chest to Bar Pull Ups