Skill Work: Wall Balls
All out 1 minute wall ball reps!
men 20 lbs, 10 feet
women 14 lbs 9 feet
Rx+: 30/20 lbs
Weightlifting:Bench Press
12 Minutes to establish a new 1 RM bench press
WOD:
21-18-15-12-9-6-3
Alternating dumbbell snatch 50/35 lb
Goblet squat 50/35 lb
Cap: 20 mins
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…
