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
Every 2min x 6
3 Squat Snatches
build to 3RM
5RFT (12min Cap)
8 OHS 95/65lbs
500/400m Row
RX+ 135/85
3 sets:
8 Goblet Lateral Lunges
50 Seated band hamstring 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…
