ZOOM 11am 320-852-359 630pm 318038092 PW:OW
3xE2MOM
Start @ 95# and add weight each round
ZOOM:
EMOM IN 10 MINS
ODD- 10 REPS OF FRONT RACK LUNGES
EVEN-10 REPS OF FRONT RACK REVERSE LUNGES
4 RFT
50 DU
10 Clusters 95/135
ZOOM:
5 RFT
50 DU/100 SINGLE UNDERS
15 DB CLUSTERS
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
