HOME WORKOUT
Warm-up: 2 CYCLES OF TABATA (8 MINS)
Star Jumps
Fast Feet
High Knees
Inch Worms
WOD: “FRAN-ISH” AMRAP in 5 minutes
21-15-9
DB Thrusters
Burpees
*REST 2 Minutes THEN
THEN
“GRACE” AMRAP in 5 minutes of
DB Clean and Jerks
*REST 2 Minutes THEN
“DIANE” AMRAP in 5 Minutes
21-15-9
DB Deadlifts
Push ups
*REST 2 Minutes THEN
“ISABEL” AMRAP in 5 minutes
ALT DB Snatches
CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Floor Press (5 Rounds of 90 Sec 5 Floor Press @ 60 % 1 RM Push Press) Real Glute AB Blaster (AMRAP…
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress Back Squat (5 Rounds of 90 Sec 5 Back Squats @ 60% 1 RM Add 5 Pounds Every Se) 1-time exercise (Time) 4 Rounds For Time 20 Double Under 15…
CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…
