Home Workout
Cardio vs. Core
Warm-up: 2 rounds
Downward dog calf stretch (30 secs each leg)
Cat and Cow Stretch (30 sec cat, 30 cow)
6 power shuffles (3 right 3 left)
10 toy soldiers
5 burpees
WOD A: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Scaled, single unders or double tap jumps
WOD B: 4X 3 EMOMS
Min 1- 10 sprawl to jumping jack
Min 2- 10 pike push ups +10 crossover knee to elbows
Min 3- 10 crunch to Russian twists
(Rest remainder of minutes)
CrossFit One World – CrossFit New Year’s Circus (Time) Complete 12 Movement for time: (J)-31 Jumping Air Squat (F)-28 Front Squat (M)-31 Push Press (A)-30 Burpees (M)-31 Hang Power Cleans (J)-30 Box Jump Overs (J)-31 Double Unders (A)-31 Calorie Row (S)-30 Hang Power Snatch (O)-31 Sit up (N)-30 Pull Ups (D)-31 Clusters Time cap: 40…
CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Power Snatches 10 Lateral Burpees 5 Toes to Bar Rx Bar 115/75 Metcon (Time) 5 Rounds For Time 5 Wall Walks 10 DB Overhead Lunges (2-DB) Rx DB 40/25 Rx + DB 50/35
CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Russian KB Swings 10 Pistols 15 Hand Release Push Up Rx KB 70/53 Rx+ Vest 20/14 KB 70/53 Metcon (Time) For Time 21-15-9 Pull Ups Clusters Rx Bar 95/65 Rx+ Vest 20/14 Bar 95/65
