APRIL 30, 2020

FitHOME WOD

General Warm Up

Every 5 Minutes for 10 Minutes

400m Run / 2 minutes hard cardio (spin, skip, row)

In the remaining time in each 5:00 window,

10 Hollow Rocks

10 Box Jumps / Lunges / Tuck Jumps

Workout

AMRAP 30 Minutes

800m Run / 4 minutes cardio

40 Sit Ups

20 Goblet Lunges 50/35lbs

Extra

Accumulate 5:00 Superman Hold

Scaling

- Reduce Running Distance

- Reduce Sit Up Rep Scheme

- Substitute Lunges for Goblet Lungest

- Reduce total time domain 

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CrossFit WOD

1. Strength

Every Other Minute for 12 Minutes

3 Power Cleans at 70%

2. Conditioning

20 Rounds with Partner, Alternating Full Rounds

10/7 Calorie AAB

10 KB Swings 53/35lbs 

Alex Procajlo