Skill Work: Tabata Handstand Push-ups
For beginners use this as an opportunity to work on Hand stand holds in this tabata fashion.
Weightlifting: Back Squat
E2MOM 14 Mins 3 Back Squats at 80%
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Mins
10 Dumbell Snatch 50/35
10 Wall Balls 20/14
10 Burpee Box Jumps 24/20
10 Toes to bar
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…
