Skill Work: Double Unders
Max double unders in 1 minute
Weightlifting: Deadlift
E2MOM 12 Minutes of 3 DLs at 80%, alternate 1 rope climb
1 rope climb on even minute. Please make sure to follow through hand by hand on the decent from the top of the rope climb! Alternate with 3 Deadlifts on the odd minute.
WOD: For Time:
27-21-15-9
Row for calories
Burpees rx+: burpees over the rower
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…
