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 – 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…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
