CORE STRENGTH: Ab Mat
Max Ab Mat sit ups in 1 minute
Weightlifting: Back Squat
E2MOM 14 minutes 3 Back Squats at 83%
WOD: 3 minutes on and 1 minute rest, “CHIEF” STYLE
5 Rounds
9 Air Squats
6 Power Cleans 135/95 lb
3 Hand Stand Push Ups *sub heavy dumbell press or pike handstand push ups on a box
*This wod will be scored similary to the wod “Chief”. Continue from teh previous round after the minute rest. Score is the total rounds across all 3 minute AMRAPS
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…
