Home Workout
4 Rounds
:30 High Knees
3 Burpees
3 Perfect Stretch (each side)
3 Inch Worms
WOD: 5 RFT
10 SDHP (KB, DB, Weighted Backpack, Gallon of milk or detergent)
10 Thrusters (any of the options above, other household object, child)
10 Box Jumps (deck, step stool, bench, or stairs)
WOD: Alternating Tabata
V-Ups
Push Ups
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
