Home Workout
WOD: For Time
Run out 10 Min
Rest 2 Min (look at the scenery!)
Run back
1 squat burpee for ever second you are late
WOD: AMRAP 15
5 Push Ups
10 Sit Ups
15 Air Squats
20 DU/Jumping Double Taps
Want to spice it up? Use a weight vest, weighted back pack, or toddler.
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 70% of 1 RM) DT’s Cuzzo (AMRAP – Rounds and Reps) 15 Min AMRAP 45 Double-Unders 8 Deadlifts (155/105 lb) 6 Hang Cleans (155/105 lb) 4 Push Jerks (155/105 lb) Rx Bar 155/105
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 Push Press (5 Rounds of 90 Sec 5 Push Press @ 60 % 1 RM Add 5 Pounds Every Set) Tarzan &…
CrossFit One World – CrossFit Back Squat (Establish a Heavy 1 Rep Max Back Squat Within 20 Mins) Remember to time your rest time and do not take more than 6-7 Set Attempts 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 50 Feet DB Walking Lunges 10 DB Hang Power Cleans 50 Feet…
