E2MOM X 6
3 Tempo Push Press
5 seconds down
Perform at 55-60% 1RM
Metcon
4 Rounds:
400 Meter Run
12 Single Dumbell Hang Clean & Jerks (50/35)
10 Chest to Bar Pull-ups
20 Minute Time Cap
Core Work
3 Supersets:
1 Minute Plank
20 Russian Twists with weight
Rest 2 Minute Between Sets
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…
