400m Run
couch stretch x 30s/ea
calf/ankle stretch x 30s/ea
+
3 sets:
10/ea KB Single Arm OHS
15 KBS
3 Squat Jumps
Every 3min x 5
Box Squat – 4 Reps
Broad Jump – 5 reps
build to 4RM
5RFT (15min Cap)
30/20 Cal Row
50ft DB OH Lunges 50/35lbs
3 sets:
20 Sit-Ups
50 Band hamstring curls
CrossFit One World – CrossFit LVL – Clean Complex Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power)15 Min E3MOM 2 Cycle of Clean Complex @ 60% of Hang Power Clean. Increase 5-10 every set LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following…
CrossFit One World – Hype Hitters GAME#1 (AMRAP – Rounds) GAME#3 (Calories)
CrossFit One World – CrossFit 07252026 P Mod (AMRAP – Rounds & Reps) 3 AMRAPs for total reps: As many reps as possible in 2 minutes of: Max-reps deadlifts (155/225) As many rounds and reps as possible in 19 minutes of: 4 strict pull-ups 12 box jumps (24/30) 18 handstand push-ups 24-calorie bike As many…
