GYM STYLE STRENGTH: Bicep Curls
EMOM 6 minutes: with your back against the wall perform bicep curls 8 reps on each hand 30lbs/20lbs
*slow downn the eccentric portion*
SKILL & STRENGTH: Deadlifts & Rope Climbs
E2MOM 14 minutes alternating rope climbs and deadlifts @ 70% 1RM
Odd minute: 1-2 Rope Climb
Even minute: 4 Deadlifts
WOD:
For time:
2k Row
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
