SKILL WORK: Max Unbroken Pull-ups
EMOM 6 minutes of Max unbroken Chest-To-Bar Pull-ups or max unbroken kipping pull ups. For beginners work on regular kipping pull ups.
WEIGHTLIFTING: Overhead Squat
Overhead Squat ( E2MOM 14 mins 4 OHS at 75% of 1rm OHS )
WOD:
21-15-9 of:
Push press 115/85, rx+ 135/95
Double Unders
Lateral Burpee over bar
(Time Cap 15 Minutes)
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…
