For time:
400 m Run
21 Pull-ups
21 Wall Balls 20/14#
400 m Run
15 Pull-ups
15 Wall Balls 20/14#
400 m Run
9 Pull-ups
9 Wall Balls 20/14#
400 m Run
20 min cap
3 rounds:
20 sec Forearm Plank
10 sec Rest
20 sec Side Plank Forearm Right
10 sec Rest
20 sec Forearm Plank
10 sec Rest
20 sec Side Forearm Plank Left
10 sec Rest
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
