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 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…
