First FF

CrossFit One World – CrossFit

Optional WARM UP

2 Rounds (10 Mins)

:30 on / :30 off

– Mountain Climbers

– Hollow Hold

– Plank Hold

– Superman’s

– Bent Knee Windshield Wipers

90 Sec for 10 Set (15 Min)

5 Back Squat

@ Body Weight

or 65% Of Body Weight

Keep in mind we are entering a new program focus on range of motion.

15 Min AMRAP

25 Meter Walking Lunges 50/35

10 Wallball 20/14

25 Meter Walking Lunges

10 DB Deadlift
Aim for more than 3-4 Rounds

CrossFit – Mon, Jan 13

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Metcon (5 Rounds for reps) 15 Min E3MOM 10 DB Deadlift (2-DB) 10 DB Front Rack Lunges (2-DB) Max Rep Box Jumps Rx Box 24/20 DB 50/35 Rx+ Box 30/24 DB 70/50
CrossFit – Sun, Jan 12

CrossFit One World – CrossFit Front Squat (6 Round of 90 Sec 4 Front Squat @50% Add 5 Pounds every set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following within given time 10 Front Rack Reverse Lunges 95/65 10 Push up 10 Front Squat 100 m Run…
CrossFit – Sat, Jan 11

CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…