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
AMRAP 10mins @ 80%
20 Cal Row
25 Air Squats
30 Double Unders
rest 3min x 2 sets
+
AMRAP 10mins @80%
10 DB Hang Clean & Jerk 50/35lbs
200ft Shuttle Run
15 Push-ups (Ring Dips for RX+)
rest 3min x 2 sets
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 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…
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
