CrossFit One World
Try for Free
Start Now

CrossFit – Wed, Jul 9

CrossFit One World – CrossFit

Total Body + Metcon

Warm-Up (No Measure)

500m Row

Pec stretch x 30s/side

+

3 rounds:

10 DB Strict Press

25 Banded face pulls

5 MB Slams

Strength (5 Rounds for time)

Every 3min x 5

1 Push Jerk

10 Ring rows with 2/sec pause

build to heavy single

Conditioning (No Measure)

EMOM x 15 (5 rounds each)

Min 1 – 12/10 Cal Bike

Min 2 – 10-12 Pull-ups

Min 3 – 12 Burpee Box Jump Over 24/20″

Accessories (No Measure)

3 sets:

12ea Goblet lateral lunges

25 Banded good mornings

rest 60s

Search

Popular Posts

  • CrossFit – Thu, Aug 13

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…

  • CrossFit – Wed, Aug 12

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…

  • CrossFit – Tue, Aug 11

    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…

Categories

Archives

Tags