AMRAP Ladder
10 Min AMRAP
5 DB Devil Press
10 DB Thruster
20 Sprawls
Rest 2 Mins
( Continue Where you Left Off)
8 Min AMRAP
5 DB Devil Press
10 DB Thruster
20 Sprawls
Rest 2 Mins
6 Min AMRAP
5 DB Devil Press
10 DB Thruster
20 Sprawls
Rest 2 Mins
4 Min AMRAP
5 DB Devil Press
10 DB Thruster
20 Sprawls
Rest 2 Mins
2 Min AMRAP
5 DB Devil Press
10 DB Thruster
20 Sprawls
(YOUR DONE)
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…
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…
