HOME WORKOUT
Warm-up: 2 CYCLES OF TABATA (8 MINS)
Star Jumps
Fast Feet
High Knees
Inch Worms
WOD: “FRAN-ISH” AMRAP in 5 minutes
21-15-9
DB Thrusters
Burpees
*REST 2 Minutes THEN
THEN
“GRACE” AMRAP in 5 minutes of
DB Clean and Jerks
*REST 2 Minutes THEN
“DIANE” AMRAP in 5 Minutes
21-15-9
DB Deadlifts
Push ups
*REST 2 Minutes THEN
“ISABEL” AMRAP in 5 minutes
ALT DB Snatches
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…
