“Warm Up”
Run/Row 10 min Max Distance (teams of 2)
P1 200 m run
P2 Row
Switch every time a parent is back from their run
“Too Complex”
(teams of 2)
20 min AMRAP
2 Bear Complex (1 each)
5 Sync Burpees
4 Bear Complex (2 each)
5 Sync Burpees
6, 8, 10, etc w/5 Sync Burpees between each round
You can work at the same time on the bear complex, but might not want too!?
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
