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 Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
