MAY 15, 2020
FitHOME WOD
General Warm Up
20 Step Through/Front to Back Lunge
Pigeon/Banded Pigeon Pose, 1:00/side
Couch Stretch, 1:00/side
Run 400m / 2 Minute Cardio
Workout
4 Sets
8 Rear Foot Elevated DB Split Squats, Right, immediately into
8 Rear Foot Elevate Single Leg Split Jumps, Right
8 Rear Foot Elevated DB Split Squats, Left, immediately into
8 Rear Foot Elevate Single Leg Split Jumps, Left
Rest as needed between Sets
Then, Alternating EMOM 20 Minutes
25’ Handstand Walk or :30 HS Hold
15 Burpees AFAP
Extra
:45 Palms Forward
:45 Palms Backwards
:45 Internal/External Rotation Alternating
:45 Swimmers
1:00 Arms Extended at your sides Hold
Goal is to go continuously without stopping.
Scaling
- Instead of weighted split squats, perform the jump first and then regular split squats or lunges
- Reduce volume of the two movements such that there is at least 15 seconds of rest each round
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CrossFit WOD
1. Strength
Overhead Squat 6x3
2. Conditioning
AMRAP 4:00 x 3
10 HSPU
8 DB Front Squats 50/35s
6 DB Box Step Overs 50/35s
Rest 2:00 between AMRAPs.
Restart each AMRAP.