Strength Work:
Box Squats*
E2MOM x 6
2 Reps @80-85% 5 RM Back Squat
*Box should be set to parallel to slightly above parallel
Note: Do not bounce off the box. Maintain muscle engagement throughout the entire movement.
We are taking a break this week from stamina squats. They will be back next week.
Metcon:
AMRAP 15:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
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…
