MAY 30, 2020

FitHome WOD

General Warm Up

EMOM6

10 Butt Kicks

10 High Knees

5 Squats

5 inch Worms

10 Mountain Climbers

Mobility

10 T-Spine

10 Scorpions

10 Lizards w/ Twist

2:00 Calf Stretch

Workout

2 min working: 1 min off

30 Double Unders

20 Air Squats ( or Goblet)

10 Burpees over Object (DB, Medball, Bar, KB…)

AMRAP Squat Cleans (DB, Medball, KB, Barbell)

*Continue until you accumulate 50 Squats cleans / Scale to 30 if heavier OR 27 min ( 9 rounds)

Extra

AMRAP4:

20 Russian Twist

20 Deadbugs

Not in class:

General Warm Up

Floss Calves

Then

5 Rounds

:30on/:30 off Single Unders

Then

2 Rounds

20 Leg Swings (Front to Back)

10 Jumping Lunges

20 Legs Swings (Side to Side)

10 Jump Squats

Workout

20 Minute Ruck wearing 30lbs in your Pack

Extra

Set a Clock for 5:00 and work on your weakest area of mobility. 

For Example: 

-Tight Shoulders? Hang from a pull up bar 

-Tight calves? Smash the on barbell or lacrosse ball 

-Tight hips? Sit in the bottom of a squat 

Scaling 

-If 30lbs feels to heavy, scaling to 20lbs or 10lbs is still worth the effort. 

Learning how to comfortably walk with a weighted pack is skill all CrossFitters should have 

Inferno

5 AMRAP

20 Skips

10 V- Ups

20 Mountain Climbers

5 AMRAP

10 Clusters

10 Burpees

5 AMRAP

10 Bicep Curls

10 Push Ups / Floor Press

10 Weighted Squats

For Time (8 cap)

50 - 40 - 30 - 20 -10

Single DB Clean & Jerk

DU’s or Skips or Lateral Hops

CORE

L- Sit work