JUNE 8, 2020

FitHome WOD

General Warm Up 

2 Rounds 

Run 200m 

:20 HS Hold 

15 S-arm DB Squats (DB in front rack) 

:20 HS Hold 

Then, mobilize shoulders, hips, and upper back. 

Workout 

30-20-10-5 

Alternating DB Squat Snatch 50/35lbs or 75/55lbs Barbell 

HSPU /Push Up/ Bear or Pike Push Up

Extra 

3 Sets for Quality 

20 S-Leg Glute Bridges 

2:00 Plank (1:00 middle, :30 per side) 

20 Hollow Rocks 

Scaling 

-Perform power snatches instead of squat 

-Reduce weight of implement or perform goblet squats. 

-Perform 5-4-3 wall climbs or 1:1 push ups 

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CrossFit WOD

1. Strength

Strict Press 5x4 @70-80%

First and last sets must be at 70%

2. Conditioning

3 Rounds

12/9 Calorie AAB

12 Thrusters 95/65lbs

6/4 Muscle Ups