JUNE 13, 2020

FitHome WOD

General Warm Up 

5 Minute Bike or Jog 

Then 

50' Toes Only Walk 

50' Heels Only Walk 

50' High Knees 

50' Butt Kicks 

50' Monster Walk 

50' Duck Walk 

50' Burpee Broad Jump 

50' Lunge with a twist 

Class Workout

Strength Burn

21’s

7 Bicep Curls / Full Reps

7 Bicep Curls / Top Half

7 Bicep Curls / Bottom Half

x2 Rounds

(10 min cap)

Then

12 minute AMRAP

2 Wall Walks

10 Pistols

8 Single Arm Devils Press

Not in class:

Workout 

40 Minute Ruck wearing 30lbs 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 the on 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

E2MOM6

10 Elevator Squats

6 Pause Push Ups

8 Minute AMRAP:

10 Thrusters 

10 Reverse Lunge w/ Bicep Curl 

50 Skips

For time:

22 - 16 - 10  

Cossack Squats

Mountain Climbers

(6 min cap)

Accumulate 200 alternating glute squeeze with 1/2 squat

6 Minute abs EMOM:

10 Deadbugs

10 Top Half V-ups