HOME WORKOUT
Strength: E2MOM for 10 mins
10 DB Bent Over Rows (1DB/2DB)
10 DB Bicep Curls (alternating)
10 Seated DB Tricep Ext (1 DB/2DB)
10 Seated DB Press (1DB/2DB)
Use 1 or 2 Dumbbells (depends on weight)
WOD: EMOM for 20 Minutes:
Min 1- 20 DB/KB Swings
Min 2- 20 Alt Single Leg V-Ups
Min 3- 12 Sprawls
Min 4- 10 Push Ups + DB/KB Pull Throughs
Min 5- 30 Secs of Double Unders/Single Unders
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 %…
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 70% of 1 RM) 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Hang Power Clean 16 Front Rack Reverse Lunges 20 Sit Ups Rx Bar 95/65 Rx + Bar 135/105
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 70% of 1 RM) 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double Unders 10 Sumo Deadlift High Pull 10 Reverse Lunges 20 Sit Ups Rx Bar 95/65
