Home Workout
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
15 KBS
20 Glute Bridges
15 Backpack Bent Over Rows OR 16 DB/KB Bent Over Rows (8R/8L)
*If you have a rig at home, substitute pull ups for Bent Over Rows
*Equipment for Workout: KB, DB, milk or laundry detergent Jug, barbell
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…
