Skill Work: Spend 10 minutes working on handstand push up technique. Review modifications and excercises to build strength.
Weightlifting: Bench Press (5-4-3-2-1)
Add weight each round. Start at 60% and work up to a new 1RM
WOD: For Time
10-1
Deadlift (can add weight each round)
1-10
HSPU
Rx+
10-1
Deadlift (can add weight each round)
1-10
SHSPU
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…
