For Time
Buy in/out 500 m Row
4 Rounds
25 Wallball
15 KB Russian Swing
Rx WB 20/14 KB 53/35
RX+ WB 30/20 KB 70/35
CrossFit One World – CrossFit 052326 P Mod (AMRAP – Rounds & Reps) Complete as many rounds as possible in 26 minutes of: 18 push press (95/65) 200m sandbag carry (70/50) 24 bar facing burpees 30 hang clean and jerks (95/65) 14 / 12-cal. row 24 sit ups Rx+: strict press, GHD sit ups You…
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…
