CrossFit – Tue, Apr 28

CrossFit One World – CrossFit

500m Row

Couch stretch x 30s/ea

Ankle/Calf stretch x 30s/ea

+

3 sets:

15 Overhead Squats

15 band pull aparts

30 shoulder taps

Every 3min x 5

Front Squat x 3 reps

DB Bent Over Row x 8 reps

5RFT (15min Cap)

15/12 Cal Bike

12 DB Step-ups 50/35lbs

9 TTB

3 sets:

10ea DB Single leg rdl

10ea goblet side lunge

rest as needed

Hype Hitters – Tue, Apr 28

CrossFit One World – Hype Hitters
CrossFit – Tue, Apr 28

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
CrossFit – Mon, Apr 27

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 10 Min 1 – :30s HS Hold Min 2…