CrossFit - Mon, Oct 13 - CrossFit One World

CrossFit – Mon, Oct 13

500m Row

Couch stretch x 30s/ea

banded lat stretch x 30s/ea

+

3 sets:

25 PVC Jerk Grip OHS

25 banded good mornings

15 V-Ups

Every 3min x 5

3 Front Box Squats

5 DB Squat Jumps

set box/bench at parallel

DB load

men 25lbs

women 20lbs

4RFT (12min Cap)

15 DB Push Press 50/35lbs

12 Cal Bike

9 AB-Mat sit-ups

3 sets:

10ea DB Split-Squats

25 Seated band hamstring curls

CrossFit – Thu, May 14

CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) A: EMOM x 8 Front Squat x 3 reps RX:…
CrossFit – Wed, May 13

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
CrossFit – Tue, May 12

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…