Skill Work: Handstand Push-Ups
EMOM 6 minutes straight set handstand push ups
Weightlifting: Front Squat
E2MOM 10 minutes 5 front squat @ 70% of 1RM FS
WOD:
21-15-9 *Cap 16 minutes*
Pull Ups
Air Squats
Ring Dips
Burpees
*Sub Push ups for Ring Dips
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…
