12 Min EMOM Alt Mins
Odd Mins 5 Bend Over Rows
@ 70%-75% 1 RM Bent Over Row
Even Mins 5 Hand Stand Push Ups then HS Hold for 15 sec
18 Min AMRAP
40 Ballistic Kettle Bell RX 53/35 ( RX+ 70/53)
20 Push Ups ( RX + Handstand Push Ups)
40 Double Unders
20 Thrusters RX 95/65 ( RX+ 115 /85 )
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…
