Wednesday, 05/13/20

Jomo CrossFit – CrossFit

A: Metcon (No Measure)

EMOM 24:

-MIN 1:

1 P. Snatch + 1 Squat Snatch (HEAVY)

-MIN 2:

40 Sec Max DB Step-Ups

(AHAP)

-MIN 3:

Max Chest 2 Ground Push-Ups

-MIN 4:

REST
*Focus on quality over all else, then weight.

*Feel Free To scale Push-Ups up to Ring Dips if you can muscle up to the rings lol.

B: Metcon (AMRAP – Rounds and Reps)

HOME WODS:

-ZERO EQPUIPMENT WORKOUT:

20 MIN AMRAP:

100 SINGLES OR 50 DUBS (IF NO ROPE DO HOPS IN PLACE)

10 C2G PUSH-UPS

10 STRICT SITUPS (NO ARMS)

RUN 200M

-LIMITED EQUIPMENT WORKOUT:

AMRAP 20:

50 DOUBLE UNDERS OR 100 SINGLES OR 50 HOPS IN PLACE IF NO ROPE

10 STRICT PRESS

10 STRICT SITUPS (NO ARMS)

RUN 200M