Ring support hold
bottom of ring drop
negative to static ring hold
EMOM x 12
1- 20 secs L-Sit
2- 20 secs Hand stand hold
3- 10 pull ups (any variation you want to work on)
3 rounds
800m run
15 shoulder to overhead
50 double unders
21-15-9
bike
sHSPU/HSPU
rest 2 mins
21-15-9
Row
hang squat clean 13/95
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…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
