CrossFit – Fri, Apr 3

CrossFit One World – CrossFit

Couch stretch x 30s/ea

Pigeon stretch x 30s/ea

+

3 sets:

200m Run

10 OHS

10ea Barbell single leg RDL

EMOM x 10 (5ea)

Min 1 – 16 Barbell Front Rack Reverse Lunges – take bar from rack

Min 2 – 10 Box Jumps 30/24″

increase load per set on lunges

4RFT (10min cap)

15 American KBS 53/35lbs

12 TTB

9 Cal Row

Rx+: 70/53lbs

4 sets:

15 V-Ups

50 banded face pulls

Hype Hitters – Thu, Apr 23

CrossFit One World – Hype Hitters
CrossFit – Thu, Apr 23

CrossFit One World – CrossFit Upper Push/Pull Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea calf/ankle stretch x 30s/ea + 3 sets: 25 Band glute bridges 10 alternating side lunges :30s HS Hold Power (6 Rounds for weight) EMOM x 6 3 Squat cleans 5-10lbs heavier than last week Strength (5 Rounds for weight)…
CrossFit – Wed, Apr 22

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 10 (5ea) Min 1 – 25 Tuck-Ups Min 2…