JUNE 6, 2020

FitHome WOD

General Warm Up

5 Minute Bike or Jog

Then

50'/ 30 Steps Toes Only Walk

50' / 30 Steps Heels Only Walk

50' / 30 High Knees

50'/ 30 Butt Kicks

50'/ 30 Steps Monster Walk

50'/ 30 Steps Duck Walk

50' / 10 Burpee Broad Jump

50' / 12 Lunge with a twist

Class:

Workout

For time:

100 Alt. DB Power Snatches

80 Single arm OH Lunges

60 Burpees over DB

40 Push Ups

20 DB or KBS

100 DU’s or 200 Skips Buy out

Outside of class:

Workout

30 Minute Ruck wearing 30 lbs 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 them on a 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 weight a weighted pack is skill all CrossFitters should have. 

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Inferno

6 minutes AMRAP:

20 Butt Kicks

20 High Knees

10 Inch Worms with Push Up

20 Deadlifts

Quality (12 min cap)

6 Push Press per arm

6 Split Stance 1.5 Rows per arm

20 Single Arm Swing Switches

12 Plank Object Moves

x3

Quality 8 minute cap:

6 per leg Tempo Lunges (1/2 hold, bottom hold, 1/2 hold, up)

6 Front Raises (per arm)

6 Lateral Raises (per arm)

6 Strict Press

x3

5 minute AMRAP:

8 Single Arm Devils Press

30 DU’s or 60 Singles

6 minute EMOM:

8 Reverse Crunches w/ twist

10 Flutter Kicks