Skill Work: Muscle-ups
EMOM 6 minutes 2 ring muscle ups
Weightlifting: Deadlift & Rope Climb
EMOM 12 minutes 4 DL at 75% of 1 RM, alt 1 Rope Climb
Odd Minute: 4 Deadlifts
Even Minute: 1 Rope Climb
WOD:
For time: *15 Minute Cap*
60 Goblet Squats Rx: 32/24kg
EMOM: Start with 30 Double Unders until completion of 60 Goblet Squats
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…
