JUNE 3, 2020

FitHome WOD

General Warm Up 

AMRAP5

10 Box Jumps (Step down)

100m Run / 1 min Cardio

5 Push Ups

Then 

2:00 Per Side, Pigeon Stretch 

Workout 

AMRAP 10 Minutes 

7 Burpees 

21 Air Squats 

Extra 

10-20-30-40-50

Ab Mat Sit Ups 

Rest :90 between sets 

Scaling 

-Reduce Burpees per round, should be less than :30 of burpees each round

-Reduce amount of squats per round

-Squat to box or bench

-Reduce Sit Up Volume (For Ex. 5-10-15-20-25)

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CrossFit WOD

1. Strength

2-second Pause Front Squat 4x4

2. Conditioning

AMRAP 6 Minutes

20 Lateral Burpee Box Jump Overs 24/20"

400m Sandbag or Plate Carry 30-90lbs

Rest 1:00 Then,

AMRAP 6 Minutes, continuing where you left off in the second AMRAP