Gymnastics: Toes to Bar and Bar Muscle Up Combo
EMOM 6 Minutes: 3 toes to bar + 1 bar muscle up
Weightlifting: Shoulder Press
E2MOM 14 minutes 3 strict press at 80% of 1 rm
WOD:
AMRAP in 10 minutes
10 One arm dumbbell push press 50/35 lb *alternate arm every round
15 Box Jump overs 24/20″
20 Push Balls 20/14 (20 wall ball push press to 10/9′ target)
rx+: 30/24 inch bar, 30/20 lb wall ball
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 400m Easy Jog (Route Review) Then Into… 2 ROUNDS 10 Kettlebell Deadlifts 10 Hollow Rocks 10 Banded Pull-Aparts 20m High Knees Then Into… 5 Kettlebell Romanian Deadlifts (slow on the way down) 10 Kettlebell Swings (workout bell) 5 Kip Swings 3 Pull-Ups (your level’s version)…
CrossFit One World – Hype Hitters Lower Push Day Warm Up (No Measure) Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3 rounds — Front Squat Warm-Up 30 seconds easy bike…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Bike or Row Then Into… 2 ROUNDS 10 Glute Bridges 10 Hollow Rocks 10 Walking Lunges (bodyweight) Then Into… (every minute for 4:00) MIN 1 → 4 GHD Sit-Ups to parallel (or 6 Abmat Sit-Ups) MIN 2 → 20ft Walking Lunge with the…
