One Way Fit Camp

CrossFit One Way – One Way Fit Camp

Warm-up (No Measure)

Med Ball Shots warm up Game – 6 minute AMRAP

Split into two groups

Each person from each group must squat and toss the ball into a Box and make it for it to count as a point, if the ball does not make it in, there will be 3 ball slam penalty, a rotation will be in place until the time is up. Team with the least amount of points will perform 12 burpees

Metcon (No Measure)

Circuit A

3 rounds of 40/20

Wall ball shots

Inclined Shoulder taps

Minute break after each couplet is completed

Circuit B 3 Rounds

Med ball Mt climbers

Leg over medball

Russian twist

Med ball crunchers (shoulder elevated only)

Tabata Finisher 1

Reverse Lunges with High Knee (R)

Reverse Lunges with High Knee (L)

Bear walk outs with Pushup

Pike Pushups

Tabata Finisher 2

Plank Hold

Hollow Hold

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