Skill Work: Handstand Push-ups
EMOM 5 mins, straight set of HSPUs, rx+ for those who are able to DO STRICT HSPU!
Weightlifting: Push Press + Split JERK
E2MOM 14 Mins 3 push press + 1 split jerk at 75% best PUSH PRESS!
This complex will be a combination of push presses plus a split jerk
WOD: (For Time)
18-15-12-9-6-3 ladder
Time cap:16 mins
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…
