Start at 70% and work your way up
For Time
800 M. Run
50 Push Ups
50 Weighted Sit Ups (45/25)
800 M. Run
Use plate for weighted sit up
Strength:
EMOM for 10 Mins
Min 1 – 10 DB Hang Power Snatch Right Arm
Min 2- 10 DB Hang Power Snatch Left Arm
Workout for TIME:
50 Skater Hops
25 Push Ups
25 Weighted Sit Ups
50 Wall High Knees
25 Push Ups
25 Weighted Sit Ups
50 Skater Hops
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…
