Skills: Tabata Hand Stand hold, L-sit hold alternating
Weightlifting: Shoulder Press
E3MOM 12 Minutes, establish a 3RM Press start @ 85%
WOD: AMRAP – Rounds and Reps in 11 Minutes of:
** rx+: air assault bike calories
Substitute HSPU with pike push ups on a box, or with a HEAVY dumbell press
CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps Unloaded good mornings 8 scap push ups MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :45 Easy Row 8 Alternating Samson Lunges 8 Air Squats 8 Scap Push-Ups 6 Hand Release Push-Ups Then into… 2 ROUNDS (With an Empty Bar) :30 Row (build in pace) 5 Front Squats 5 Strict Press 5 Push Press Workout WORKOUT (6 Rounds…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 400m Easy Jog (Route Review) Then Into… 2 ROUNDS 10 Kettlebell Deadlifts 10 Hollow Rocks 10 Banded Pull-Aparts 20m High Knees Then Into… 5 Kettlebell Romanian Deadlifts (slow on the way down) 10 Kettlebell Swings (workout bell) 5 Kip Swings 3 Pull-Ups (your level’s version)…
