HOME WORKOUT
Warm-up
Shadow Boxing/Kickboxing Combos
1-2-3-4 Punch Knee Combo
1 -L jab R knee
2 -L jab R straight L knee
3 -L jab R straight L jab R knee
4 -L R L R L knee
Strength:
Floor Press (8-10 Reps X 10 Rounds EMOM)
Floor OR Bench press w/DB, Barbell or Heavy Objects
8-10 reps
WOD: EMOM 10 Min
EMOM 5 Min. X’s 4 Full Rounds
Min 1- Air Squat
Min 2- KB/DB/Heavy Object Swing
Min 3- Jump Rope
Min 4- Sprawls
Min 5- Rest
Core: TABATA Core Work
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 50/35(2-DB) RX+70/50(2-DB)
