APRIL 24, 2020

FitHOME WOD

General Warm Up

2 Rounds

20 Steps Toe Walk

20 Steps Heel Walk

20 High Knees

20 Butt Kicks

20 Glute Bridges

20 Spidermans

10 Scap Push Ups

20 Birddogs

10 Scap Push Ups

Workout

Class:

AMRAP 4

6 Alt. Single Arm Devils Press

8 Goblet Squats

Rest 2 minutes

x3

Not in class:

6x200m Sprint

Rest :200

6x100m Sprint

Rest 2:00

6x50m Sprint

Rest 2:00

Notes:

  • can sub in Row Sprints - same meters

  • can sub in Spin Sprints - 1:30, 1:00, :30

  • can sub in skipping - 1:30, 1:00, :30

  • can sub Assault Bike sprints - same meters

Extra

8 Rounds 1:00 Flutter Kicks

:30 Lying Leg Raise Hold (2" off the round) Rest :90

Scaling

- Reduce the total volume of sprints to 3 or 4 Rounds 

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CrossFit WOD

1. Strength

Pause Overhead Squat

6x3

2. Conditioning

AMRAP 14 Minutes With A Partner, Alternate Movements (maybe virtual WOD)

Run 200m

12 Chest to Bar Pull Ups

12 Double DB Snatch 50s/35s 

Alex Procajlo