HOME WORKOUT
Strength: Tempo Lunges
3-0-3-0 (3 seconds down, 0 @ bottom, 3 seconds up, 0 @ top)
5R/5L E1:30MOM (7 rounds) 10min.
WOD: 5X 5EMOM’s (25 Minutes)
Min. 1 5 Mountain Climbers & 5 Bicycles
(R&L=1)
Min. 2 5 Air Squats & 5 Jumping Air Squats
Min. 3 5 Pike Push-Ups & 5 Hand Release Push-Ups
Min. 4 5 Sprawls & 5 Shoulder Taps (R&L=1)
Min. 5 5 Box/Chair Step-Ups & 5 Box/Chair Tricep Dips
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…
