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 Metcon (No Measure) 20 Minute AMRAP 100m Run (Partner A) 100m Run (Partner B) 4 Dumbbell Deadlifts (50/70) (Partner A) 4 Dumbbell Deadlifts (50/70) (Partner B) 6 Pulls Ups (Partner A) 6 Pull Ups (Partner B) PRINCESS PEACH (No Measure) 4 ROUNDS 10 reps – weighted pistols w. 1 dumbbell…
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
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