12 MIn EMOM
Odd Mins: Establish a height BOX JUMP
Even Mins: 5 Handstand Push up. After the 5th Rep Maintain a HS Hold for 15 SEC
18 Min AMRAP
1 Bear Complex 115/75 (Rx+ 135/105 )
1 Bar Facing Burpee
2 Bear Complex
2 Bar Facing Burpee
Ect…..
As Many as you can within the given time
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2-3 ROUNDS :45 Easy Ski/Row :45 Easy Bike Erg 100m Easy Run 8 Alternating Samson Lunges 10 Air Squats 10 Arm Circles Forward + Backward Workout WORKOUT (Distance) FREEDOM (RX) “TRI WITH RICH” ON 45:00 CLOCK… 2k Ski/Row (or 10:00) 10k Bike Erg (or 20:00…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…
