SKILL WORK: Tabata
Alternating Hand Stand Hold/L-sit hold
WEIGHTLIFTING: Bench Press
E2MOM 10 minutes 5 bench press @ 70%
WOD:
“1776”
AMRAP 17 Minutes
7 Burpee Bar Muscle Up, rx+: Burpee Ring Muscle Up
4 Rope Climbs
76 Double Unders
*Scale Burpee bar muscle ups with burpee chest to bar pull ups
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 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 10 Min 1 – :30s HS Hold Min 2…
