21-15-9
Pull ups
Push Press 65/95
1th Set – 5 Reps Bar
2th Set – @ 35% 3 Reps
3th Set – @ 40% 3 Reps
4th Set – @ 50% 3 Reps
5th Set – @ 65% 2 Reps
6th Set- @ 67.2% 2 Reps)
4 Rounds for Time
15 Box Jumps 18/24
20 Thrusters 35/45
25 Ab-Mat Sit Up
30 Double-under
Buy Out
35 Burpees
Rx+ 14/20 Vest
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike or Row – build in pace Pigeon stretch x 30s/ea Couch stretch x :30s/ea + 3 sets: 25 Band glute bridges 10 groiner with rotation 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 4 DB…
