Home Workout
Cardio vs. Core
Warm-up: 2 rounds
Downward dog calf stretch (30 secs each leg)
Cat and Cow Stretch (30 sec cat, 30 cow)
6 power shuffles (3 right 3 left)
10 toy soldiers
5 burpees
WOD A: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Scaled, single unders or double tap jumps
WOD B: 4X 3 EMOMS
Min 1- 10 sprawl to jumping jack
Min 2- 10 pike push ups +10 crossover knee to elbows
Min 3- 10 crunch to Russian twists
(Rest remainder of minutes)
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 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
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 50% Body Weight Increase weight by 5 Every Set 10 Push Up (Right after Pendlay)) Hella (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Power Snatches Handstand Push Ups Box Jump Overs Rx Bar 75/55 Box 24/20 RX+ 115/85 Box 30/24 Time Cap…
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