Skill Work:
Max Push Ups in 1 Minute
Look to push through the whole minute on this!
Weightlifting:
Bench Press -E2MOM 14 minutes, 1 Bench Press at 90%
WOD:
AMRAP 11 minutes
12 Over Head Lunges 95/65 rx+ 115/85 (use ab mat to protect knees)
9 Pull ups rx+ chest to bar
6 Sumo DL High Pull 95/65
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…
