90 Sec Timer for 6 Set
5 Thruster
@ Suggested
S1 65%-70%
S2 70%-75%
S3 75%-80%
S4 80%-85%
S5 85%-90%
At 1 RM Thruster
15 Min AMRAP
13 Plate Gound to Overhead 45/25
25 Cal Row
50 Feet Uneven Farmers Carrie 50-45 / 35-25
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…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
