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 Bench Press (5 set x 8 reps, building up to 70% of 1rm max) 171230 (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1 squat snatch (115/75) 3 clean and jerks (115/75) 30 double-unders
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 70% Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM (5 Set) 20 Double Unders 10 DB Step Up (Two DB) 20 Air Squat 100 m Run Rx DB 40/25 Rx+ DB 50/35
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 70% Increase Weight by 5 every set) Metcon (Time) For Time 50 Push ball 50 Cal Row 40 Push Ball 40 Cal Row 30 Push Ball 30 Cal Row 20 Push Ball 20 Cal Row 10 Push Ball 10…
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