75 Russian Kettlebell Swings for Time
53/35 lbs
70/53 lbs RX+
Go for large sets. Complete in 3 sets or less.
21-15-9 reps, for time of:
Power Clean, 135/95 lbs
Chest-to-bar Pull-up
…
Scaling Options:
Jumping Chest to Bar; Pull Ups; Ring Rows
Reduce Load
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The goal for this workout is 12 minutes or less.
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…
