One Way Fit Camp

CrossFit One Way – One Way Fit Camp

Warm-up (No Measure)

Warmup work

Plank single arm flyes and reach pulldowns, superman extension with pulldown

Metcon (No Measure)

Pullup accessory work (may use band but with one foot inside band and other foot out

Isometric pullup Hold

Pullup Negatives

Now Lets Move with limted to no rest, 2:00 minute rest once the Tabata circuit is over.

Tabata Bodyweight Circuit 1

1. AirSquats

2. Knee Tuck Mt climber to Plank Jack

3. 360 Jump Squats

4. Yoga Pushups ……..repeat one more time

Tabata Bodyweight Circuit 2

1. Reverse Lunge with Power Skip

2. Plank shoulder >>knee >> foot taps

3. Sumo Jumps

4. Batwing Pushup ……. repeat one more time

Tabata Resistance Band Circuit 3

1. Glute Bridges

2. Floor Presses

3. Upright Rows

4. Shoulder Press …. repeat one more time

Tabata Resistance Band Circuit 3

1. Band pull aparts

2. X Lateral Walk

3. Front raise

4. Banded Curls ……. repeat one more time

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