Gymnastics: Chest-To-Bar Pull-ups
EMOM 6 minutes straight set of C2B PUs
*work on getting that smooth butterfly technique if you guys are still working on them!
Weightlifting: Back Squat
E2MOM 14 minutes 4 Back Squats at 70%
WOD:
CrossFit Games Open 15.3 (AMRAP-Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20#/14#
100 Double-Unders
CrossFit Games Open 15.3 Scaled (AMRAP-Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20#/10#
200 Single-Unders
*9 Foot Target*
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…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
