SKILL WORK: Toes-To-Bar
EMOM 7 minutes :30s Toes to Bar :30s Rest
WEIGHTLIFTING: Deadlift
E3MOM for 15 minutes work up to a new 5 rep max deadlift
WOD:
AMRAP 10 minutes
12 Weighted Step Ups 24/16kg or 50/35lb dumb bell to 24/20 (goblet style hold)
24 Sit-Ups
48 Double Unders
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 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…
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
