Home Workout
WOD: 4 Rounds for Time
10 Plank Jacks
10 Squat Jacks
10 Pike push ups
10 Bike Crunches
WOD: 15 Min AMRAP
30 Jumping squats
50 Shoulder taps
30 Dips on Chair/Bench
20 Up downs/Sprawls
30 Mummies
20 Mt Climbers
Explode at the top of jumping squats.
Happy Birthday K-9 213
CrossFit One World – CrossFit Overhead Squat (Establish a Heavy Overhead Squat 2 Rep Within 15 Mins) LVL 2 Grenade Bomb (Time) 5 Rounds for Time 10 Shoulder to overhead 135/95 20 V-ups 10 Sumo Deadlift High Pull 20 Double Under
CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 180112 Mod Complete as many rounds as possible in 20 minutes of: 20 medicine-ball cleans 60 double-unders Men: 20-lb. ball Women: 14-lb. ball You go, I go. One partner rests while the other works.
CrossFit One World – CrossFit Announcement Waiting for 25.3 Open Workout
