3 sets:
10 Kip Swings
3 Wall Walks
200m Row
Every 3min x 5
Back Squat x 4 reps
Seated box jump x 5 reps
build to 4RM
AMRAP 10min
15 Cal Row
12 Wall Balls 20/14lbs
9 TTB
rest 3min
+
AMRAP 10mins
75 Double Unders or Singles
12 Lunge Jumps
15 Push-Ups
3 sets:
12 DB Romanian Deadlifts
20/ea KB Side Bends
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…
CrossFit One World – CrossFit LVL 1 Somersault (AMRAP – Rounds & Reps) 20 Min AMRAP Every 4 Mins Starting from Zero 12 WallBalls 20/14 Rx + 30/20 Then with the remaining time do as many round of 6 Front Rack Reverse Lunge 8 Burpees 10 Sumo Deadlift High Pull Note: After Every Wall ball…
