April 12, 2022

CrossFit One World – CrossFit

ROWING INTERVALS

4 x 400m

*Rest 1 min between sets*

Record your slowest time

E2MOM x 5 at 65 – 70%

“TATER THE WAITER”

For Time:

27-21-15-9-3

KB Taters (53/35)

50′ Front Rack DB Waiter Lunges between each round (35/25)

(Switch arms every 25′)
*KB tater is a Russian KB swing into a goblet squat.

*For lunges – 1 DB overhead and one in the front rack position (must be fully gripping the handle, no resting the handle on your shoulder)

Hype Hitters – Thu, Apr 30

CrossFit One World – Hype Hitters
CrossFit – Thu, Apr 30

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 – Wed, Apr 29

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…