HOME WORKOUT
Strength: E2MOM for 10 mins
10 DB Bent Over Rows (1DB/2DB)
10 DB Bicep Curls (alternating)
10 Seated DB Tricep Ext (1 DB/2DB)
10 Seated DB Press (1DB/2DB)
Use 1 or 2 Dumbbells (depends on weight)
WOD: EMOM for 20 Minutes:
Min 1- 20 DB/KB Swings
Min 2- 20 Alt Single Leg V-Ups
Min 3- 12 Sprawls
Min 4- 10 Push Ups + DB/KB Pull Throughs
Min 5- 30 Secs of Double Unders/Single Unders
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…
