JUNE 1, 2020

FitHome WOD

General Warm Up 

1 Mile Run / 6 minutes of Cardio

Then 

2 Rounds 

1:00 Seal Pose 

1:00 Per Side, Dragon Pose 

Workout 

For Completion 

4:00 Plank 

2:00 Right Side Plank 

2:00 Left Side Plank 

100 4-count Flutter Kicks 

3:00 Plank 

1:30 Right Side Plank 

1:30 Left Side Plank 

100 4-count Flutter Kicks 

2:00 Plank 

1:00 Right Side Plank 

1:00 Left Side Plank 

100 4-count Flutter Kicks 

Extra 

10 x 3-5 Reps 

Strict HSPU 

Rest as needed between sets 

Scaling 

-Reduce time per movement 

-Perform Planks from knees 

-Reduce volume of flutter kicks  

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CrossFit WOD

1. Strength

Strict Press

5x5 @60-70%

First and last sets must be at 60%

2. Conditioning

2 Rounds

5 Power Snatch 135/95lbs

10 Toes to Bar

Run 300m

Rest 1:00

2 Rounds

5 Power Snatch 135/95lbs

10 Toes to Bar

Run 300m