Double Tabata 8 Min/Max Reps
First 20 sec Right arm
Rest 10 seconds
20 seconds Left arm
Rest 10 seconds
Lower Body Lockout. No momentum on any kind
15 min AMRAP
10 Burpee box jump overs 24/20
10 barbell box step ups 45/35 (back rack)
20 tricep dips
20 alt back rack barbell lunges (45/35)
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…
