Skill Work: Weighted Pull-ups
EMOM 6 mins 3 weighted pull ups
Weightlifting: Front Squat
E2MOM 12 Minutes of 3 Front Squats at 85% of 1RM
WOD: For time -cap: 15 minutes
10 to 1 : AMERICAN Kettle Bell swings 32/24 KG
1-10 : Burpee box jumps 24/20″
Start with 10 American KB Swings and 1 Burpee Box Jump, then 9 KB swings and 2 Burpee Box Jumps, then 8 KB swings and 3 Box Jumps… etc
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…
