HOME WORKOUT
Warm-up
Kickboxing Combos
Strength: 5 Rounds/E2:30MOM
Bi’s and Tri’s
Bi’s dumbbell “21’s”
Tri’s dumbbell kickbacks
WOD: 3 x’s 5 Min. AMRAPS
**1 min rest between each round**
1st Round (5 Min.)
5 box dips
5 air squats
5 burpees
REST (1 Min.)
2nd Round (5 Min.)
7 push ups
7 bicycles ( R&L is 1)
7 step ups
REST (1 Min.)
3rd Round (5 Min.)
10 alt. lunges
20 Mtn. climbers
10 sprawls
Abs
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…
