Warm-up: 3 Rounds
3 Wall Walks
2 Turkesh Get Ups Each Side
5 Inch Worms
Weightlifting: Hang Power Snatch (3 RM)
12 Min to establish 3 RM
Work up to a heavy 3 rep touch and go
WOD: 10 Min AMRAP
2, 4, 6, 8, 10…
HSPU
10 American KBS 53/70
Rx+
10 Min AMRAP
2, 4, 6, 8, 10…
Strict HSPU
10 American KBS 53/70
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
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…
