HOME WORKOUT
Warm-up
Kickboxing Combos
Strength: 5 Rounds/E2:30MOM
Bi’s and Tri’s
Bi’s dumbbell “21’s”
Tri’s dumbbell kickbacks
WOD: 3 x’s 5 Min. AMRAPS
**1 min rest between each round**
1st Round (5 Min.)
5 box dips
5 air squats
5 burpees
REST (1 Min.)
2nd Round (5 Min.)
7 push ups
7 bicycles ( R&L is 1)
7 step ups
REST (1 Min.)
3rd Round (5 Min.)
10 alt. lunges
20 Mtn. climbers
10 sprawls
Abs
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…
