EMOM for 10 Minutes
Odd-10 Reps Left Leg
Even-10 Reps Right Leg
You can use dumbbells, kettlebell or barbell
“FREDDY KRUEGER”
21-15-9
American Kettlebell Swings (70/53)
Burpees
Rest 3 Minutes
“JASON”
100 Squats
5 Pull Ups
75 Squats
10 Pull Ups
50 Squats
15 Pull Ups
25 Squats
20 Pull Ups
RX Version is Muscle Ups instead of Pull Ups
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
