HOME WORKOUT
Warm-up: 2 CYCLES OF TABATA (8 MINS)
Star Jumps
Fast Feet
High Knees
Inch Worms
WOD: “FRAN-ISH” AMRAP in 5 minutes
21-15-9
DB Thrusters
Burpees
*REST 2 Minutes THEN
THEN
“GRACE” AMRAP in 5 minutes of
DB Clean and Jerks
*REST 2 Minutes THEN
“DIANE” AMRAP in 5 Minutes
21-15-9
DB Deadlifts
Push ups
*REST 2 Minutes THEN
“ISABEL” AMRAP in 5 minutes
ALT DB Snatches
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress The Glute Game (Time) For Time: 400 meter Run 30 Step-Back Lunges 400 meter Run 30 Jumping Lunges 400 meter Run 30 Dumbbell Weighted Lunges 400 Meter Run 30 Single-Arm…
CrossFit One World – CrossFit Snatch (Establish a Heavy 1 Rep Max Snatch Within 20 Mins) Dust Your Shoulders Off (AMRAP – Rounds and Reps) 16 Min AMRAP 5 Hang Power Snatches 7 Burpees 12 Wall Balls 100m Run Rx Bar 135/95 WB 20/14
CrossFit One World – CrossFit Push Press 12 Min E2MOM 5 Push Press @60% 1 RM LVL 2 Blood Fang (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Power Snatch 15 Overhead Squat 200m Run / 300m Row 25 Abmat Sit up RX 135/95 RX+ 155/115
