500m row
pec stretch x 30s/ea
lat stretch x 30s/ea
+
3 sets:
50ft Bear Crawl
25 Band Pull Aparts
25 DB Z-Press
Every 90s x 5
2 Squat cleans + 1 Split Jerk
5RFT (12min cap)
10 Burpee Box Jump Over 24/20″
20 Alt DB Snatches 50/35lbs
4 sets:
15 DB Skull Crushers
25 Band Bicep Curls
CrossFit One World – Hype Hitters GAME #1 (Weight) GAME #2 (AMRAP – Rounds) GAME #3 (AMRAP – Rounds)
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Rowling! It’s 5 rounds (each) you vs. your partner. Your goal each round is to row and get the monitor to stop on exactly 100m, without slowing your pace. Score how many meters you’re over or under each round. That’s your penalty burpees while your…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Machine (Easy) Then into… 2 ROUNDS 10 Scap Push-Ups 10 Alternating Samson Lunges 20 Line Hops 10 Glute Bridges 10 Light Russian Kettlebell Swings 6 Box Step-Ups Then into… 3 ROUNDS 5 Empty-Bar Muscle Clean + Strict Press 4 Kettlebell Swings (light) 4 Box…
