CrossFit – Tue, Apr 21

CrossFit One World – CrossFit

500m Row

Couch stretch x 30s/ea

Ankle/Calf stretch x 30s/ea

+

3 sets:

10 Kip Swings

20 banded good mornings

30 shoulder taps

Every 3min x 5

Front Squat x 4 reps

DB Bent Over Row x 10 reps

build to 4RM

4RFT (15min Cap)

400m Run

20 Wall Balls 20/14lbs

15 TTB

3 sets:

10ea DB Single leg rdl

10ea goblet side lunge

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…