3 sets:
10 Kip Swings
3 Wall Walks
200m Row
Every 3min x 5
Back Squat x 3 reps
Seated box jump x 5 reps
build to 3RM
5RFT (15min Cap)
75 Double Unders
50ft DB Walking Lunges 50/35lbs
20 TTB
3 sets:
8 DB Romanian Deadlifts
20/ea KB Side Bends
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…
