Gymnastics: T2B + C2B + BMU Complex
EMOM 6 Minutes 2 sets of 1 Toes to Bar + 1 Chest to Bar + 1 BMU without coming off the bar!
Weightlifting: Romanian Deadlift & Rope Climbs
E2MOM 10 Minutes
Odd Minute: 5 Romanian Deadlifts at 75% of 1 RM Deadlift
Even Minute: 1 rope climb
WOD:
AMRAP 9 Minutes
10 Over Head Squats at 95/65
30 Ab Mat sit ups
10 Calorie row rx+ 10 cal assault bike
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
