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 – 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…
