HOME WORKOUT
Pull-ups (3×8) if you have a pull up bar 3×8, add weight as necessary
If no pull up bar, inverted/horizontal pulls
If this isnt possible, bent over row
Single leg weighted box step up (3×8)
Single leg weighted box step up with weight in front rack position
single leg box step up with KB/DB/Something! in front rack position
Focus on quality of the movement, not the weight
WOD: Annie (For Time)
50-40-30-20-10
Double-unders
Sit-ups
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper 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 (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
