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 Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
