HOME WORKOUT
WARMUP TABATA AAA, BBB, CCC
A-Mt. Climbers
B-Windshield Wipers
C-Burpees
WOD: For Time
60 Lateral Hops over DB/Object
50 DB Goblet Squats
40 DB Push Jerks
30 DB Sumo Deadlift High Pull
20 Alt Reverse Lunges
10 Burpees
20 Alt Reverse Lunges
30 DB Sumo Deadlift High Pull
40 DB Push Jerks
50 DB Goblet Squats
60 Lateral Hops over DB/Object
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for time 250m Row 10 Shoulder to Overhead 20 Overhead Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP
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