CrossFit – Fri, Sep 13

CrossFit One World – CrossFit

Back Rack Reverse Lunges (12 Min E2MOM
8 Reps Total (4 Left 4 Right)
@ 50 % of Bodyweight
Increase Weight by 5 every set)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

20 Double Unders

20 Wallball

20 WB Russian Twist

Rx WB 20/14

Rx+ WB 30/20

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  • CrossFit – Fri, Sep 13

    CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 50 % of Bodyweight Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double Unders 20 Wallball 20 WB Russian Twist Rx WB 20/14 Rx+ WB 30/20

  • CrossFit – Thu, Sep 12

    CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 35 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (Time) 21-15-9-15-21 Cal Row Hand Release Push Up Kettle Bell Swings Rx 53/35 Rx+ 70/53 HSPU instead of HRPU

  • CrossFit – Wed, Sep 11

    CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 45 % of 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Metcon (AMRAP – Rounds and Reps) 15 Mins AMRAP 10 Box Jump 20 Thrusters 30 Abmat Sit up Rx Box 24/20 Bar…

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