Warm-up:
5×100 M Row
*sprint/rest 1:1
Weightlifting:
Paused Front Squat (5 x 5 @ 80%)
E2MOM
5 x 5 @80%+ Pause Front Squat
*3 sec pause at the bottom
WOD: Lesley – 15 Minute AMRAP Shortened Version
RX: Metcon (AMRAP – Rounds and Reps)
RX+ – Lesley – 35 minute AMRAP Full Version
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…
