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 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…
