EMOM: 8 minutes (2 movements in the same minute)
8 Alternating pistols and 5 hand release push ups
For Time:
5 x 300 Meter Row
*1 minute rest in between each set*
*Score is slowest time of the three
For Time:
30 Over head dumbbell walking lunges
30 Dumbbell deadlift
20 Over head dumbbell walking lunges
20 Dumbell Push press
10 Over head dumbbell walking lunges
10 Dumbbell Thrusters
Rx: 20/35# Rx+: 35/50#
*Time Cap: 17 minutes
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 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 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…
