“Warm Up”
Run/Row 10 min Max Distance (teams of 2)
P1 200 m run
P2 Row
Switch every time a parent is back from their run
“Too Complex”
(teams of 2)
20 min AMRAP
2 Bear Complex (1 each)
5 Sync Burpees
4 Bear Complex (2 each)
5 Sync Burpees
6, 8, 10, etc w/5 Sync Burpees between each round
You can work at the same time on the bear complex, but might not want too!?
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…
