HOME WORKOUT
Warm-up
Shadow Boxing/Kickboxing Combos
1-2-3-4 Punch Knee Combo
1 -L jab R knee
2 -L jab R straight L knee
3 -L jab R straight L jab R knee
4 -L R L R L knee
Strength:
Floor Press (8-10 Reps X 10 Rounds EMOM)
Floor OR Bench press w/DB, Barbell or Heavy Objects
8-10 reps
WOD: EMOM 10 Min
EMOM 5 Min. X’s 4 Full Rounds
Min 1- Air Squat
Min 2- KB/DB/Heavy Object Swing
Min 3- Jump Rope
Min 4- Sprawls
Min 5- Rest
Core: TABATA Core Work
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…
