MAY 11, 2020

FitHOME WOD

General Warm Up

AMRAP 7

  • 2:30 Cardio

  • 20 Pause Squats

  • 16 Bird-dogs

  • 10 Push ups - Shoulder tap - Toe tap

Workout

AMRAP 2:00 x 6

15 Burpees

Max Rep KB Swings 53/35lbs In Remaining Time

Rest 2:00

Extra

3 Sets

20 Single Leg RDLs (10/leg)

10 Tempo Push Ups (3 seconds down, pause, fast up)

Scaling

- Reduce burpees such that they can be done in 1 minute.

- Reduce volume to 4 rounds

- Substitute KB Swings for DB Snatches or Box Jump Overs

- Elevate hands for push ups and scale to a lower number 

_____________________________

CrossFit WOD

1. Strength

Deadlift 2x14

2. Conditioning

4 Rounds

12 Burpees to a 6" Target

100 Double Unders*

Rest :90 between sets 

Alex Procajlo