Home Workout
WOD: 4 Rounds for Time
10 Plank Jacks
10 Squat Jacks
10 Pike push ups
10 Bike Crunches
WOD: 15 Min AMRAP
30 Jumping squats
50 Shoulder taps
30 Dips on Chair/Bench
20 Up downs/Sprawls
30 Mummies
20 Mt Climbers
Explode at the top of jumping squats.
Happy Birthday K-9 213
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…
