APRIL 23, 2020

FitHOME WOD

General Warm Up

3 Rounds

12 Lateral/Cossack Squats

8 Push Ups w/ a twist

then,

20 Calf Raises

Workout

30-20-10

Goblet Lunge Steps

1-Arm KB/DB Push Presses

1-Arm KB/DB Row

Double Unders x4 (120, 80, 40)

Extra

Tabata Sit Ups

8 Cycles :20 Work :10 Rest

Scaling

- Substitute DB/KB for gallon jug

- Reduce rep scheme

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CrossFit WOD

1. Strength

Every Other Minute for 12 Minutes

3 Power Cleans at 65%

2. Conditioning

AMRAP 13 Minutes

8 GHD Sit Ups or 12 Sit Ups

4 Power Cleans 175/120lbs 

Alex Procajlo