5 Rounds of
5 Pull ups
10 Push Ups
15 Air Squat
Then….
4 Rounds of
8 Handstand Push ups or Pike HSPU
15 American Kettle Bell Swing 35/53
Then…
3 Rounds of
15 Box Jumps 20/24
15 Knee to Elbow or V- Ups
Then..
2 Rounds of
20 Wall Ball 14/20
20 Abmat Sit Ups
Then.
1 Round of
50 Burpees
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…
