One Way Fit Camp


CrossFit One Way – One Way Fit Camp

Warm-up (No Measure)

Posterior Strength and Glute Activation Drills

2 Rounds on my count

1. Glute Bridge – 10X (both legs)

2. Single Leg Glute Bridge – 10x (each leg)

3. Fire hydrants – 10x (each leg)

4. Quadruped bent knee hip extesnion – 10x (each leg)

Metcon (No Measure)

Workout 1

800m group plaza jog – at every minute we will be performing the following movements for 30s each until we reach our starting point

— Air Squat

— Jump Squat

–Sumo Squat

–Sumo Jump Sqat

REST 3 MINUTES

Resistance Band Circuit 3 Rounds 45/15

— Shoulder Press

— Front Raises

— Upright Rows

— X Walk

— Pull aparts

REST 2 MINUTES

Core Circuit 4 minute finisher

— Hollow Double elbow to knee tuck crunches

— Elevator Scissor Kicks

— Floor tap rotations

–Elevator Planks with knee to elbow

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