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 Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
