HOME WORKOUT
Warm-up
Shadow Boxing/Kickboxing Combos
1-2-3-4 Punch Knee Combo
1 -L jab R knee
2 -L jab R straight L knee
3 -L jab R straight L jab R knee
4 -L R L R L knee
Strength:
Floor Press (8-10 Reps X 10 Rounds EMOM)
Floor OR Bench press w/DB, Barbell or Heavy Objects
8-10 reps
WOD: EMOM 10 Min
EMOM 5 Min. X’s 4 Full Rounds
Min 1- Air Squat
Min 2- KB/DB/Heavy Object Swing
Min 3- Jump Rope
Min 4- Sprawls
Min 5- Rest
Core: TABATA Core Work
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – Hype Hitters FRONT SQUAT WEEK#4 (Weight) Metcon (Time)
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m…
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – CrossFit New Training Cycle This new training cycle…
