JUNE 11, 2020

FitHome WOD

General Warm Up 

50m Butt Kicks 

50m High Knees 

40 Arm Circles [20 forward, 20 backward) 

15 KB Swings 

15 Burpees 

Then, 1:00 Calf Stretch per side 

Workout 

5 Rounds 

Sprint 300m 

30 KB Swings 53/35lbs 

Rest 2:30 

Extra 

5x30 Single Arm Row[15/arm) 

Scaling 

-Reduce weight of KB/DB 

-If using a DB, perform swings or S-arm Hang Snatches 

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CrossFit WOD

1. Strength

Push Press

3 @80%

2 @85%

1 @90%

2 @85%

3 @80%

2. Conditioning

AMRAP 14 Minutes

12 Deadlift 205/145lbs

16 Pistols

200m Run