MAY 13, 2020

FitHOME WOD

General Warm Up

15 Burpees

Doorway Stretch, :30/side

15 Jump Squats

Dragon Pose, :30/side

15 DB Deadlifts

Workout

3 Rounds

100 Air Squats

50 Push Ups

15 Double DB Clean and Jerks or 30 S-Arm DB Clean and Jerks 50/35lbs (all the way to the ground)

Extra

4 Sets

20 Single Arm Row (10/arm)

1:00 Squat Therapy Hold

Scaling

- Reduce reps to 70/30/10

- Substitute DB for KB or gallon jug

- Elevate hands for push ups 

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CrossFit WOD

1. Strength

Back Squat 8x3 @ 70%

2. Conditioning

For Time

Run 400m

7/5 Muscle Ups

12 Deadlift 275/185lbs

Run 200m

7/5 Muscle Ups

12 Deadlift 275/185lbs

Run 400m