Warm-up:
5 Min EMOM
5-10 HSPU
*if possible add 1-3 reps to LW
*Sub Wall Walks or 2 negatives
*Max 15 reps each minute
Weightlifting:
Front Squat (3 x 10)
3×10 @ 5-10# heavier than last week ~70%
WOD: 5 Rounds for Time
*In order to attempt RX+ must be able to do DB OHS unbroken on each side.
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 400m Easy Jog (Route Review) Then Into… 2 ROUNDS 10 Kettlebell Deadlifts 10 Hollow Rocks 10 Banded Pull-Aparts 20m High Knees Then Into… 5 Kettlebell Romanian Deadlifts (slow on the way down) 10 Kettlebell Swings (workout bell) 5 Kip Swings 3 Pull-Ups (your level’s version)…
CrossFit One World – Hype Hitters Lower Push Day Warm Up (No Measure) Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3 rounds — Front Squat Warm-Up 30 seconds easy bike…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Bike or Row Then Into… 2 ROUNDS 10 Glute Bridges 10 Hollow Rocks 10 Walking Lunges (bodyweight) Then Into… (every minute for 4:00) MIN 1 → 4 GHD Sit-Ups to parallel (or 6 Abmat Sit-Ups) MIN 2 → 20ft Walking Lunge with the…
