Tempo Push Press
EMOM x 10
3 Push Press taking 5s to lower to shoulders
Load Bar to 50-60% of 1RM Push Press
E4MOM x 5 Rounds:
9 Box Jump Overs (24″/20″)
12 Double Dumbbell Front Squats
12/9 Calorie Row
Dumbbell Pounds – 35’s/25’s
Complete each round within the 4:00. Fastest round is your score.
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike or Row – build in pace Pigeon stretch x 30s/ea Couch stretch x :30s/ea + 3 sets: 25 Band glute bridges 10 groiner with rotation 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 6 DB…
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (8 Rounds for weight) Every :90s x 8 2 Clean and Jerks build in load with good…
CrossFit One World – Hype Hitters
