HOME WORKOUT
WARMUP TABATA AAA, BBB, CCC
A-Mt. Climbers
B-Windshield Wipers
C-Burpees
WOD: For Time
60 Lateral Hops over DB/Object
50 DB Goblet Squats
40 DB Push Jerks
30 DB Sumo Deadlift High Pull
20 Alt Reverse Lunges
10 Burpees
20 Alt Reverse Lunges
30 DB Sumo Deadlift High Pull
40 DB Push Jerks
50 DB Goblet Squats
60 Lateral Hops over DB/Object
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…
