500m Row
couch stretch x 30s/ea
Pigeon stretch x 30s/ea
+
3 sets:
Russian KBS x 25 reps
Goblet squat x 25 reps
Tuck jump x 3 reps
Every 3min x 5 sets
2s Pause Front Squat x 6 reps
Kneeling jump x 5 reps
AMRAP 12mins
200m Run
50ft DB Walking lunges 50/35lbs
15 TTB
3 sets:
Banded good morning x 20 reps
KB Side-Bend x 20 reps/ea
CrossFit One World – Hype Hitters GAME #1 (Weight) GAME #2 (AMRAP – Rounds) GAME #3 (AMRAP – Rounds)
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Rowling! It’s 5 rounds (each) you vs. your partner. Your goal each round is to row and get the monitor to stop on exactly 100m, without slowing your pace. Score how many meters you’re over or under each round. That’s your penalty burpees while your…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Machine (Easy) Then into… 2 ROUNDS 10 Scap Push-Ups 10 Alternating Samson Lunges 20 Line Hops 10 Glute Bridges 10 Light Russian Kettlebell Swings 6 Box Step-Ups Then into… 3 ROUNDS 5 Empty-Bar Muscle Clean + Strict Press 4 Kettlebell Swings (light) 4 Box…
