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 – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…
Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…
