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
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…
