Warm-up: 3×10 Banded Goblet Squat
Weightlifting: 5 x E2MOM Back Squat
Back Squat – 70% x 5 x 5
WOD: AMRAP -CAP 16 Minutes
500M Row
400M Run
500M Row = each meter is 1 rep
400M Run = completion is 1 rep
Banded Goblet Squat: https://www.youtube.com/watch?v=0upn6tdpT0Y
CrossFit One World – CrossFit Total Body Strength Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (8 Rounds for weight) EMOM x 8 Clean pull + power clean Strength Part…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x…
