As the weights get heavier, shoot for the 5 reps, if not, shoot for 3-5 in later sets.
MURPH PREP FRIDAY
20 Min AMRAP:
– 400m Run
– 1 Round of Cindy
– 400m Run
– 2 Rounds of Cindy
– 400m Run
– 3 Rounds of Cindy… etc
Every round, increase Cindy by 1 round. Run stays the same.
1 Round of Cindy:
– 5 Pull Ups
– 10 Push Ups
– 15 Squats
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…
