20 Rounds for Time:
5 Wall Balls (14/20)
3 Burpee Box Jump Overs
1 Squat Clean (135/95)
Run 100m every 5 mins
(Starting at the 5 min)
Tabata Core Workout:
(3 Rounds :20 Work :10 Rest)
Weighted V Ups (Med Ball)
Russian Twists (Med Ball)
Mt. Climbers
Flutter Kicks
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
