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 Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) A: EMOM x 8 Front Squat x 3 reps RX:…
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…
