HOME WORKOUT
Warm-up: 4 Rounds
:30 Squat Jacks
:30 Skaters
:30 Toe Touches
:30 Sprawls
Strength: EMOM for 10 minutes
5 Strict press + 5 Push press
WOD: “Toxic Burpees”
EMOM For 20 minutes
MIN 1: 20 PUSH UPS
MIN 2: 20 SIT UPS
MIN 3: MAX BURPEES
MIN 4: REST
*Score is the total amount of burpees
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…
