Skill Work: Muscle-ups
Emom 6 mins of 2 kipping swings plus 1 ring muscle up plus 1 dip
Weightlifting: Deadlift
EMOM 12 mins
Odd Minute: 2 DL at 80% of 1 RM odd min
Even Minute: 1 rope climb
WOD: 3 rounds for time
21 alternating dumbbell snatch 50/35
15 calorie row
9 hand stand push ups
Scale HSPU with hand release push ups or strict dumbbell presses
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…
