JUNE 5, 2020

FitHome WOD

GeneralWarmUp

6 Rounds

Plate Hops

:40 Work

:20 Rest

Then

20 Lunges w/ a twist

4 Per Side, Turkish Get Ups

Workout

2 Rounds

Run 400m

30 DB Push Presses 50/35lbs

30 DB Front Rack Lunge Steps 50/35lbs

Run 200m

Rest 5:00

Extra

40-30-20-10

Russian Twists w/25lb Plate/DB/KB

Rest as needed between sets

Scaling

-Scale to one round

-Scale volume of repetitions per round

-Scale Push Presses to Push Ups

-Scale Weighted Lunges to Bodyweight Lunges

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CrossFit WOD

1. Strength

Build to a Heavy Complex of:

Power Clean + Push Jerk + 2 Front Squats + Squat Clean + Jerk

2. Conditioning

AMRAP 14 Minutes W/ a Partner, Alternating Full Rounds:

10 Lateral DB Burpees

50' OH Walking Lunge 50/35lb DB