One Way Fit Camp


CrossFit One Way – One Way Fit Camp

Description of Suicide Circuits

There will be two suicide circuits. Each cone will represent a working movement for 20 seconds, run to the second cone and do another 20 seconds of work, back to the first, repeat, second repeat…… until all four cones are done.

There will be a two minute break after each suicide circuit. Once the rest time is over be prepared to start the second suicide circuit. Each circuit will be done twice for a total of 4 suicide cycles.

Metcon (No Measure)

Running Suicide Circuit

Cone A Seal Jacks

Cone B Push-ups

Cone C Sumo Squat Jumps

Cone D High Knees

Bear CrawL Suicides

Cone A Bear shoulder taps

Cone B Bear knee taps

Cone C Bear Climbers

Cone D Bird Dogs

Metcon (No Measure)

Tabata Core x2

Leg Raises

Tuck Crunch

Plank Oblique Crunches

Plank K2E

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