For time:
400 m Run
21 Pull-ups
21 Wall Balls 20/14#
400 m Run
15 Pull-ups
15 Wall Balls 20/14#
400 m Run
9 Pull-ups
9 Wall Balls 20/14#
400 m Run
20 min cap
3 rounds:
20 sec Forearm Plank
10 sec Rest
20 sec Side Plank Forearm Right
10 sec Rest
20 sec Forearm Plank
10 sec Rest
20 sec Side Forearm Plank Left
10 sec Rest
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…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 10 Min 1 – :30s HS Hold Min 2…
