APRIL 21, 2020

FitHOME WOD

General Warm Up

2:00 Per Side, Doorway Stretch

2:00 Per Side, Calf/Achilles Smash

then,

AMRAP 5 Minutes

5 Box Jumps (Step down)

10 Step Ups

:30 Hollow Body Hold

Workout

AMRAP 25 Minutes

5 V-Ups

10 Push Ups

5 V-Ups

10 Dips (Box, Bench, Rings)

5 V-Ups

10 Tall Box Jumps / Step Ups / Tuck Jumps

Extra

Superman Crunches (reverse crunch)

20-20-20-20

Rest as needed

Scaling

- Reduce the repetitions

- Reduce the total time

- Substitute Step Ups for Box Jumps 

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CrossFit WOD

1. Strength

Snatch

6x3 at 70%

2. Conditioning

For Time

10 Bar Facing Burpees

10 Wallballs 20/14lbs

Rest 1:00

20 Bar Facing Burpees

20 Wallballs 20/14lbs

Rest 1:00

30 Bar Facing Burpees

30 Wallballs 20/14lbs

Rest 1:00

40 Bar Facing Burpees