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 10 Min E2MOM 5 Rep Overhead Squat @ 70 % 1 RM Overhead Squat LVL 1 Galian Beast (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpee 20 Wallball 20/14 30 Double Under 400m Row
CrossFit One World – CrossFit Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# 220930 (Time) For time: 150 double-unders 15 thrusters 75 double-unders 15 thrusters 150 double-unders ♀ 95 lb ♂ 135 lb
CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 75% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 Double Unders 10 Alt DB Snatches 6 Single DB Overhead Lunges 3…
