CrossFit - Fri, May 15 - CrossFit One World

CrossFit – Fri, May 15

Running Drills:

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

EMOM x 8 (4ea)

Min 1- :30s Hollow Rocks

Min 2 – :30s Chin-up Hold

EMOM x 12 (6ea)

Min 1 – 18/15 Cal Row

Min 2 – 200ft Shuttle Run

rest 3min

+

EMOM x 12

Min 1 – 75 Double Unders

Min 2 – :30s HSW or 25ft HSW

3 sets:

12 DB Hammer Curls

50 Band tricep push-downs

CrossFit – Fri, May 15

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) Running Drills: 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 8 (4ea) Min 1- :30s Hollow Rocks Min 2…
CrossFit – Thu, May 14

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 – Wed, May 13

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…