MAY 14, 2020

FitHOME WOD

General Warm Up

Run 200m / 15 Burpees / 1 min Cardio

40 Leg Swings (20/leg)

50 Butt Kicks

50 High Knees

Then,

20 sec FAST FAST Feet, 10 rest x5

Workout

8 Rounds

Run 400m / 2 min Max Burpees / 2 min Spin / 500M Row

Rest 2:00

Extra

3:00 Forward Fold Stretch

2:00 Couch Stretch/side

Scaling

- Reduce the total amount of rounds to 4-6 

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CrossFit WOD

1. Strength

Every Other Minute for 12 Minutes

2 Power Cleans at 80%

2. Conditioning

5 Rounds

4 Squat Clean and Jerk 215/140lbs

16/12 Calorie Bike

Alex Procajlo