Home Workout
Warm-up: 4 Rounds
5 Inch worms with push up
5 Sec descending squats
5 Double tap jumps
After 5 second descend, explode upwards from bottom squat position
WOD: 15 min AMRAP
20 Rocket lunges (10 L/R)
5 sprawls/up downs
20 Mountain climbers
5 sprawls/up downs
20 pulse squats
5 sprawls/up downs
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…
