CrossFit - Wed, Feb 4 - CrossFit One World

CrossFit – Wed, Feb 4

CrossFit One World – CrossFit

Gymnastics + Conditioning

Warm-Up (No Measure)

2 sets:

50ft High Knees

50ft butt kickers

50ft walking lunges

50ft side shuffle

50ft carioca

Skill Work (No Measure)

EMOM x 9 (3 rounds each)

Min 1 – :30s HS Hold

Min 2 – :20-30 Ring Lockout

Min 3 – :20-30s L-Hang from bar

Conditioning (No Measure)

EMOM x 12 (4ea)

Min 1 – 50-75 Double Unders

Min 2 – 5 Wall Walks

Min 3 – 15 Hollow Rocks

rest 3min

+

EMOM x 10 (5ea)

Min 1 – 150ft Shuttle Run

Min 2 – 15/12 Cal Bike

Coach Lalyk’s Birthday 🎂 Wod (Time)

25min Time Cap

45/35 Cal Bike Buy In

Then 10rds

2 Wall Walk Facing HSPU

4 Over Head Squat 135/95

36 Double Unders

45/35 Cal Bike Buy Out
“You have the option to do either workout. They have similar movements and they both finish at the same time

Accessories (No Measure)

3 sets:

20 DB Lateral Raises

50 Banded face pulls

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