4 x E2MOM
7, 5, 3, 2 start @ 60%
add weight each round, i.e. 10#
ZOOM:
EMOM IN 16 MINS:
MIN 1-10 RIGHT SINGLE LEG DEADLIFTS
MIN 2-10 LEFT SINGLE LEG DEADLIFTS
MIN 3-HIP LIFT HOLD
MIN 4-10 HIP LIFTS
5xE4MOM
200 M Run or 250 M Row
15 Russian KB Swings 54/72
20 Goblet Squats
ZOOM:
5XE4MOM
10 BURPEES
20 DB/KB SWINGS
25 GOBLET SQUATS
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…
Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…
