Optional Warm Up
3 Rounds
30 on/:15 off
– Rotating Planks
– Sit-Up Slides
– Crossbody Mountain Climbers
– Sit Ups
10 Min E2MOM
Deadlift
Set 1- 65% – 70% 5 Reps
Set 2 70% – 75% 5 Rep
Set 3 75% – 80% 5Rep
Set 4 80% – 85 % 3 Rep
Set 5 Same as Set 4
Record Last Sets at Wodify
15 Min AMRAP
20 Ab Mat Sit-Ups
15 Cal Row
10 Box Jumps
5 DB Dead Lift 205/155
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…
