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 – 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…
CrossFit – Fri, Jan 10

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…