Warm-up
Double Under Practice
1 Min: Singles
Rest
1 Min: Anything but singles
Rest
1 Min: Doubles/or DU practice
Weightlifting
Overhead Squat (5 x 3)
5 x EMOM
5 x 3 @ 60%
AMRAP WOD
15 Min AMRAP
WB 14/20:
5-10-15-20-25….
DU:
20-40-60-80-100….
RX+ 20/30
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…
