One Way Fit Camp


CrossFit One Way – One Way Fit Camp

Warm-up

Metcon (No Measure)

Our Goal is to Run a total of 1 mile while holding on to your bumper plate any style. We will partition it after each Circuit is completed

Plate Circuit A 30s on 30s off for 3 rounds

A1 Plate Ground to Overhead

A2 Plate Squat Jacks

A3 Plate crunches

Run 400 meters. 2 minute break

Plate Circuit B 30s on 30s off for 3 rounds

B1 Plated pushups

B2 High knee to reverse lunge

B3 Plated reverse crunch

Run 400 meters. 2 minute break

Plate circuit C 30s on 30s off 3 Rounds

C1 Plate Bridge Pullovers

C2 Plate crunch twist

C3 Plate upright rows

Run 400 meters. 2 minute break

Final Plate circuit D 30s on 30s off, 3 rounds

D1 Plate bent over rows

D2 Plate curl, press, tricep extension

D3 Plate plank lateral walk

Final 400 meter run

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