400m Run
couch stretch x 30s/ea
calf/ankle stretch x 30s/ea
+
3 sets:
10/ea KB Single Arm OHS
15 KBS
3 Squat Jumps
Every 3min x 5
Box Squat – 4 Reps
Broad Jump – 5 reps
build to 4RM
5RFT (15min Cap)
30/20 Cal Row
50ft DB OH Lunges 50/35lbs
3 sets:
20 Sit-Ups
50 Band hamstring curls
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)
