MAY 12, 2020

FitHOME WOD

General Warm Up

1:00 Squat Therapy Hold

1:00 HS Hold

30 Lunges

60 Lateral Line Hops

1:00 Saddle Pose

1:00 Ankle mobilization

Workout

For Time

80 S-arm DB Thrusters 50/35lbs

60 Box Jumps or Jump Overs

40 Handstand Push Ups

60 Pistols

*Optional buy out - Run 1 Mile

Extra

EMOM 10 Minutes, alternating movements

16 Shoulder Taps or :30 HS Hold

12 Turkish Sit Ups or regular sit ups

Scaling

- Lighter Thruster weight

- Perform Step Ups instead of Box Jumps

- Reduce HSPU volume or perform push ups (40 reps should take less than 5 minutes at most)

- Jumping or in-place lunges instead of pistols

- Reduce run to 800m 

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CrossFit WOD

1. Strength

Snatch 7x2 @85%

2. Conditioning

AMRAP 15 Minutes

5 Chest to Bar Pull Ups

10 DB Thrusters 50/35lbs

5 Chest to Bar Pull Ups

Rest :45 

Alex Procajlo