Home Workout
Strength Warm Up: 4 Rounds
10 Scapular Push Ups
3 Inch Worm
3 Dive Bomber
WOD: AMRAP 20 Min
10 Tricep Dips
15 HSPU
10 Devil’s Press 35/50
15 Burpees
*Tricep Dips -Use a chair, steps, or step ladder
*HSPU – Pike push ups, push ups, seated press
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…
