Home Workout
WOD: 3 Rounds -CAP 17 Mins
EMOM Max Rep
Rep Sprawl
Air Squat
Push Ups
Sit ups
Sprawl With Double Punch
Rest 1 minute then
Tabata: CORE
On your back leg lifts open and close no touching the floor ( hover 6 Inch off floor and again at 16 inch off floor)
Alternate with: Bicycle – alternate Right Elbow / Left Knee, Left Elbow / Right Knee
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
