Strict Press
E2MOM x 6
3 Strict Press
Build Up to a heavy set of 3 across the 6 sets
5 Rounds For Time:
6 Toes to Bar Pull-Ups
6 Chest to Bar Pull-Ups
*After Each Round: 500/400 Meter Row
Substitute knees to elbows/raises and pull ups
25 Minute Time Cap
Core Work
3 Supersets:
:60 Plank Hold
25 Abmat Sit Ups
Rest 2 Minute Between Sets
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…
