First FF

CrossFit One World – CrossFit

Optional WARM UP

2 Rounds (10 Mins)

:30 on / :30 off

– Mountain Climbers

– Hollow Hold

– Plank Hold

– Superman’s

– Bent Knee Windshield Wipers

90 Sec for 10 Set (15 Min)

5 Back Squat

@ Body Weight

or 65% Of Body Weight

Keep in mind we are entering a new program focus on range of motion.

15 Min AMRAP

25 Meter Walking Lunges 50/35

10 Wallball 20/14

25 Meter Walking Lunges

10 DB Deadlift
Aim for more than 3-4 Rounds

Hype Hitters – Thu, Apr 30

CrossFit One World – Hype Hitters
CrossFit – Thu, Apr 30

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 – Wed, Apr 29

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…