Gymnastics: Muscle-ups
EMOM 6 minutes 1 ring muscle up + 4 dips on rings
*For beginners it will be:
EMOM 6 minutes straight set of kipping ring dips
Weightlifting: Front Squat
E2MOM 10 minutes 2 Front Squats at 90% of 1RM
WOD:
AMRAP: in 15 Minutes
9 Push-ups
12 Box Jumps 24/20″
15 Russian Kettlebell Swings 32/24 kg
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
