3 sets:
15 Cal Bike or 20 Cal Row
10 Lateral Box Crossover Step-up 24/20″
10ea Bird-dogs
Every 3min x 5
3 Pause Front Squats (2s pause)
5 Broad Jumps
AMRAP 12mins
200m Run
12 Alt DB Snatches 50/35lbs
9 Burpees
3 sets:
15 DB Hammer Curls
25 Banded face pulls
rest as needed
CrossFit One World – CrossFit Warm-up Warm-up (No Measure) 2:00 EASY ROW Start with an easy row to get everyone moving Then Into… 2 ROUNDS 10 Air Squats 10 PVC Good Mornings 10 PVC Pass-Throughs 5 Inchworms Then Into… 1-2 ROUNDS (PVC OR EMPTY BARBELL) 5 Jump and Shrugs 5 High Pulls 5 Muscle Cleans…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Easy Cardio 8 Scap Push-Ups 8 Alternating Plank Shoulder Taps/Side 6 Down Dog to Push-Up 10 Jump Air Squats (Squeeze the hips, extend violently) 3 Inchworms 10-second Handstand Hold Then into… 2 ROUNDS 5 Empty Bar Muscle Cleans 5 Empty Bar Strict…
CrossFit One World – Hype Hitters GAME #1 (Weight) Metcon (AMRAP – Rounds) GAME #2 (AMRAP – Rounds) GAME #3 (AMRAP – Rounds)
