Warm Up: 3 Rounds Tabata 20 sec work/10 sec rest
:20 sec Hop in Place or hop on plate
:10 sec rest
:20 sec Scapula Push Ups
:10 sec rest
:20 sec Air Squats
:10 sec rest
:20 Squat Thrusts
:10 sec rest
WOD: For time -CAP 15 Minutes
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
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…
