Oct 5th

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 Plus 10

or 70 % Body Weight

15 MIn AMRAP

15 Burpee Box Jumps Overs

30 Ab-Mat Sit Up

15 Jumping Air Squats

300 M Run

CrossFit – Sat, Jul 27

CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)
CrossFit – Fri, Jul 26

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
CrossFit – Thu, Jul 25

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAPS 20 Russian KB Swings 10 Goblet Squats 25 Feet Single Arm Overhead KB Walking Lunges RX KB 70/53