CrossFit – Mon, Apr 13

CrossFit One World – CrossFit

New Training Cycle Today!

500m Row

Couch stretch x 30s/ea

Ankle/Calf stretch x 30s/ea

+

3 sets:

10 alternating side lunges

20 band glute bridges

3 squat jumps

EMOM x 5

5 DB Squat Jumps

20/15lbs

Every 3min x 5

Front Squat x 5 reps

DB Bent Over Row x 12 reps

3RFT (12min Cap)

15/12 Cal Row

20 Russian KBS 53/35lbs

10 Pull-ups

RX+: 70/53, Chest to bar

3 sets:

10 DB Seated Curls

15/ea KB Side bend

rest as needed

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…