18 Min AMRAP
Team of 2
Partner A
10 DB Alt Snatch
10 Goblet Squats
10 Single DB Alt Reverse Lunges
Rx 50/35
(Determines the switch with partner B)
Partner B
6 Shoulder to Overhead
8 Overhead Squat
10 Lateral Hops
Rx 115/85
(Rounds and Rep for this movement on WOD. Keep moving until Partner A is done)
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
