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 – 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…
