Home WOD #40

  • apr 23, 2020
  • CrossFit U1


Warm up. 2 rounds

20 jumping jacks

15 Ground to sky touches https://www.youtube.com/watch?v=km_QABvC5R4&feature=youtu.be

10 Alternating lunges

5 down ups

20 high knees

15 Alternating lateral lunges

10 Squat Tuck Jumps https://www.youtube.com/watch?v=T5d98fUKorE

Warm up B.

Pigeon stretch 90 sec.per side



WOD: Amrap  8 minutes of:

10 Air Squats

10 Standing Ground-to-Sky Touches 

10 Alternating jumping Lunges

10 sit ups

Immediately followed by…

Amrap 4 minutes of:

20 High Knees 

10 Squat Tuck Jumps

5 Down Ups

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 16:00, perform the following…

Against a 2-minute running clock…

10 burpees

Max Reps of Alternating Lunges

Rest 60 seconds, and then…

Against a 2-minute running clock…

10 burpees

Max Reps of Lateral Lunges https://www.youtube.com/watch?v=gwWv7aPcD88

(if possible, hug a backpack or goblet hold a KB/DB)