Home Workout
4 Rounds
:30 High Knees
3 Burpees
3 Perfect Stretch (each side)
3 Inch Worms
WOD: 5 RFT
10 SDHP (KB, DB, Weighted Backpack, Gallon of milk or detergent)
10 Thrusters (any of the options above, other household object, child)
10 Box Jumps (deck, step stool, bench, or stairs)
WOD: Alternating Tabata
V-Ups
Push Ups
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Row/Air Bike @ 75% – hard sprint last 10 sec of each minute 15/side Arm Circles- forward and reverse 10/side Arm Swings 1x 25yd Bear Crawl – Forward 1x 25yd Bear Crawl – Backward 1 x 25 yd Lunge with Twist 10/each way…
CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 400m Run + 3 sets 20 Band Pull-Aparts 10 Push-Ups 8 KB Strict Press / arm 10 Ring Rows 20s Wall Walk Hold Strength (5 Rounds for weight) Every 3min x 5 5 Bench Press 5 Plyo Push-ups or MB Chest…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Row/Air Bike @ 75% – hard sprint last 10 sec of each minute 15/side Arm Circles- forward and reverse 10/side Arm Swings 1x 25yd Bear Crawl – Forward 1x 25yd Bear Crawl – Backward 1 x 25 yd Lunge with Twist 10/each way…
