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 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…
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 50% Increase Weight by 5 every set) Mighty Thor (AMRAP – Rounds and Reps) 18 Min AMRAP: 5 Goddess Makers 10 Box Jump Overs 15 Alt DB Snatch 1 Goddess Maker is: Push Up 1st Arm DB Row Other…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 70% Increase Weight by 5 every set) Metcon (Time) For Time Buy in/out 500 m Row 4 Rounds 25 Wallball 15 KB Russian Swing Rx WB 20/14 KB 53/35 RX+ WB 30/20 KB 70/35
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