Push Press
E2MOM x 4
4 – 4 – 4 – 4 Reps Start at 70% Work Up to Heavy Set of 4
4 Rounds for Time
250/200 Meter Row
15 Abmat Sit Ups
9 – 6 – 3 – 1 Wall Walks*
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12 Minute Time Cap
*1st round 9 wall walks, 2nd round 6 wall walks, 3rd round 3 wall walks, 4th round 1 wall walk
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…
